Program Description
PPLUL - This program focuses on the scientific research of getting those f*cking GAINS. This program is different from the rest. How you ask? Because we aren’t here to play we’re here to get the job done. All you need to know is the program has been developed over a few years and focuses on hitting those key muscle groups two times a week. Ensuring there’s enough rest time to allow them to heal but also enough strain on them too you guessed it MAXIMISE THE GAINS. And if you haven’t been to the gym today yet you lazy f*ck. GO GET THOSE GAINS.
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedJan 07, 2024 10:02
- Last EditedNov 08, 2024 12:43
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)
4
5-10 reps
RPE 9
2
Chest Fly (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Plank
3
1 mins
RPE 10
8
Mountain Climber
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 9
2
Chest Fly (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Plank
3
1 mins
RPE 10
8
Mountain Climber
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 9
2
Chest Fly (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Plank
3
1 mins
RPE 10
8
Mountain Climber
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 9
2
Chest Fly (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Plank
3
1 mins
RPE 10
8
Mountain Climber
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 9
2
Chest Fly (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Plank
3
1 mins
RPE 10
8
Mountain Climber
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 9
2
Chest Fly (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Plank
3
1 mins
RPE 10
8
Mountain Climber
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 9
2
Chest Fly (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Plank
3
1 mins
RPE 10
8
Mountain Climber
3
20 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-10 reps
RPE 9
2
Chest Fly (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lateral Raise (Dumbbell)
4
8-12 reps
RPE 9
5
Dip (Bodyweight)
3
AMRAP
RPE 10
6
Tricep Pushdown (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
7
Plank
3
1 mins
RPE 10
8
Mountain Climber
3
20 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Cable Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Cable Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Cable Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Cable Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Cable Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Cable Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Cable Hammer Curl
3
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Seated Wide-Grip Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 9
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
RPE 9
5
Shrug (Dumbbell)
3
10-15 reps
RPE 9
6
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
7
Cable Hammer Curl
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
RPE 9
2
Single Leg Exstention
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Machine Calf Raise
4
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
8
Russian Twists (Medicine Ball)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
RPE 9
2
Single Leg Exstention
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Machine Calf Raise
4
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
8
Russian Twists (Medicine Ball)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
RPE 9
2
Single Leg Exstention
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Machine Calf Raise
4
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
8
Russian Twists (Medicine Ball)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
RPE 9
2
Single Leg Exstention
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Machine Calf Raise
4
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
8
Russian Twists (Medicine Ball)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
RPE 9
2
Single Leg Exstention
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Machine Calf Raise
4
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
8
Russian Twists (Medicine Ball)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
RPE 9
2
Single Leg Exstention
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Machine Calf Raise
4
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
8
Russian Twists (Medicine Ball)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
RPE 9
2
Single Leg Exstention
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Machine Calf Raise
4
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
8
Russian Twists (Medicine Ball)
3
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
10-15 reps
RPE 9
2
Single Leg Exstention
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 9
5
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Machine Calf Raise
4
10-15 reps
RPE 9
7
Hanging Leg Raise
3
10-20 reps
RPE 9
8
Russian Twists (Medicine Ball)
3
10-20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Pull-Up (Assisted)
4
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
7
EZ Bar Skull Crushers
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Pull-Up (Assisted)
4
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
7
EZ Bar Skull Crushers
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Pull-Up (Assisted)
4
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
7
EZ Bar Skull Crushers
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Pull-Up (Assisted)
4
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
7
EZ Bar Skull Crushers
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Pull-Up (Assisted)
4
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
7
EZ Bar Skull Crushers
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Pull-Up (Assisted)
4
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
7
EZ Bar Skull Crushers
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Pull-Up (Assisted)
4
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
7
EZ Bar Skull Crushers
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
2
Bench Press (Close Grip)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Pull-Up (Assisted)
4
8-10 reps
RPE 10
5
Chest Supported Row (Machine)
4
8-12 reps
RPE 9
6
Bicep Curl (EZ Bar)
4
8-12 reps
RPE 9
7
EZ Bar Skull Crushers
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
3
15 reps
RPE 9
4
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Machine Calf Raise
3
8-12 reps
RPE 9
7
Standing Calf Raise
3
15 reps
RPE 9
8
Flutter Kicks
3
20 reps
RPE 10
9
Abs Crunch (Weighted)
3
10-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
3
15 reps
RPE 9
4
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Machine Calf Raise
3
8-12 reps
RPE 9
7
Standing Calf Raise
3
15 reps
RPE 9
8
Flutter Kicks
3
20 reps
RPE 10
9
Abs Crunch (Weighted)
3
10-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
3
15 reps
RPE 9
4
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Machine Calf Raise
3
8-12 reps
RPE 9
7
Standing Calf Raise
3
15 reps
RPE 9
8
Flutter Kicks
3
20 reps
RPE 10
9
Abs Crunch (Weighted)
3
10-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
3
15 reps
RPE 9
4
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Machine Calf Raise
3
8-12 reps
RPE 9
7
Standing Calf Raise
3
15 reps
RPE 9
8
Flutter Kicks
3
20 reps
RPE 10
9
Abs Crunch (Weighted)
3
10-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
3
15 reps
RPE 9
4
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Machine Calf Raise
3
8-12 reps
RPE 9
7
Standing Calf Raise
3
15 reps
RPE 9
8
Flutter Kicks
3
20 reps
RPE 10
9
Abs Crunch (Weighted)
3
10-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
3
15 reps
RPE 9
4
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Machine Calf Raise
3
8-12 reps
RPE 9
7
Standing Calf Raise
3
15 reps
RPE 9
8
Flutter Kicks
3
20 reps
RPE 10
9
Abs Crunch (Weighted)
3
10-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
3
15 reps
RPE 9
4
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Machine Calf Raise
3
8-12 reps
RPE 9
7
Standing Calf Raise
3
15 reps
RPE 9
8
Flutter Kicks
3
20 reps
RPE 10
9
Abs Crunch (Weighted)
3
10-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
5-10 reps
RPE 9
2
Leg Curl
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Lying Leg Curl
3
15 reps
RPE 9
4
Front Squat (Barbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Machine Calf Raise
3
8-12 reps
RPE 9
7
Standing Calf Raise
3
15 reps
RPE 9
8
Flutter Kicks
3
20 reps
RPE 10
9
Abs Crunch (Weighted)
3
10-30 reps
RPE 9
Week 1
1 / 8 Weeks
Day 2
1
Lat Pulldown (Close Grip)3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Seated Wide-Grip Row (Cable)2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Bent Over Row (Barbell)3 Sets
8-12 Reps
@9
4
Rear Delt Fly (Dumbbell)3 Sets
10-15 Reps
@9
5
Shrug (Dumbbell)3 Sets
10-15 Reps
@9
6
Incline Curl (Dumbbell)3 Sets
8-12 Reps
@9
7
Cable Hammer Curl3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)4 Sets
5-10 Reps
@9
2
Chest Fly (Cable)2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Incline Bench Press (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)4 Sets
8-12 Reps
@9
5
Dip (Bodyweight)3 Sets
AMRAP
@10
6
Tricep Pushdown (Cable)3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Plank3 Sets
1 mins
@10
8
Mountain Climber3 Sets
20 Reps
@10
Day 5
1
Deadlift (Barbell)3 Sets
5-10 Reps
@9
2
Leg Curl2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lying Leg Curl3 Sets
15 Reps
@9
4
Front Squat (Barbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Leg Extension2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Machine Calf Raise3 Sets
8-12 Reps
@9
7
Standing Calf Raise3 Sets
15 Reps
@9
8
Flutter Kicks3 Sets
20 Reps
@10
9
Abs Crunch (Weighted)3 Sets
10-30 Reps
@9
Day 3
1
Squat (Barbell)4 Sets
10-15 Reps
@9
2
Single Leg Exstention2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Leg Press (45 Degrees)3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
@9
5
Lying Leg Curl2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Machine Calf Raise4 Sets
10-15 Reps
@9
7
Hanging Leg Raise3 Sets
10-20 Reps
@9
8
Russian Twists (Medicine Ball)3 Sets
10-20 Reps
@9
Day 4
1
Bench Press (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Bench Press (Close Grip)2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Overhead Press (Dumbbell)2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Pull-Up (Assisted)4 Sets
8-10 Reps
@10
5
Chest Supported Row (Machine)4 Sets
8-12 Reps
@9
6
Bicep Curl (EZ Bar)4 Sets
8-12 Reps
@9
7
EZ Bar Skull Crushers3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10