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Push Pull and YES LEGS

by Eddy Tempelaars
4 athletes joined

Program Description

Just get bigger

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 16, 2024 10:11
  • Last Edited
    Jun 18, 2025 09:09

Summary

Unleash your strength with the "Push Pull and YES LEGS" program, a comprehensive 12-week journey designed to sculpt your physique and elevate your performance. With five workout days each week, you'll engage in a balanced blend of push, pull, and leg exercises that target all major muscle groups. Expect to master key lifts like the deadlift and bench press while incorporating advanced techniques to maximize your gains. Equip yourself with a full gym setup and prepare to transform your body and boost your confidence—let's get to work!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
RPE 8
2
Chest Fly (Dumbbell)
3
12 reps
RPE 8
3
Chest Press (Machine)
3
12 reps
RPE 8
4
Arnold Press
3
12 reps
RPE 8
5
Front Raise
3
12 reps
RPE 8
6
Bench Press (Close Grip)
3
15 reps
RPE 8
7
V-Handle Tricep Pushdown (Cable)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
12 reps
RPE 8
2
Dumbbell Row
3
12 reps
RPE 8
3
Lat Pulldown
3
12 reps
RPE 8
4
T-Bar Row
3
12 reps
RPE 8
5
Reserve Fly
3
15 reps
RPE 8.5
6
Shrug (Dumbbell)
3
15 reps
RPE 8
7
Preacher Curl
3
10 reps
RPE 7.5
8
Bicep Curl (Cable)
3
10 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
10 reps
RPE 8
2
Leg Press
3
12 reps
RPE 9
3
Seated Calf Raise
3
15 reps
RPE 7.5
4
Leg Curl
3
12 reps
RPE 8
5
Decline Crunch
3
20 reps
RPE 7
6
Oblique Crunch
3
20 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
12 reps
RPE 8
3
Chest Fly (Cable)
3
12 reps
RPE 8.5
4
Shoulder Press (Plate Loaded)
3
12 reps
RPE 8
5
Lateral Raise (Cable)
3
15 reps
RPE 8.5
6
One Arm Triceps Extension
3
15 reps
RPE 8.5
7
Tricep Rope Push Down (Cable)
3
15 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
10 reps
RPE 9
2
Bent Over Row (Barbell)
3
10 reps
RPE 8.5
3
Lat Pulldown (Single Arm)
3
12 reps
RPE 8.5
4
Seated Row (Cable)
3
12 reps
RPE 7.5
5
Rear Delt Fly (Dumbbell)
3
15 reps
RPE 7.5
6
Face Pull
3
15 reps
RPE 7.5
7
Bicep Curl (Barbell)
3
12 reps
RPE 7.5
8
Hammer Curl
3
12 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 3
1
Deadlift (Barbell)
3 Sets
10 Reps
@8
2
Leg Press
3 Sets
12 Reps
@9
3
Seated Calf Raise
3 Sets
15 Reps
@7.5
4
Leg Curl
3 Sets
12 Reps
@8
5
Decline Crunch
3 Sets
20 Reps
@7
6
Oblique Crunch
3 Sets
20 Reps
@7.5
Day 4
1
Bench Press (Barbell)
3 Sets
10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Fly (Cable)
3 Sets
12 Reps
@8.5
4
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
@8
5
Lateral Raise (Cable)
3 Sets
15 Reps
@8.5
6
One Arm Triceps Extension
3 Sets
15 Reps
@8.5
7
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
@8.5
Day 2
1
Chin-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Dumbbell Row
3 Sets
12 Reps
@8
3
Lat Pulldown
3 Sets
12 Reps
@8
4
T-Bar Row
3 Sets
12 Reps
@8
5
Reserve Fly
3 Sets
15 Reps
@8.5
6
Shrug (Dumbbell)
3 Sets
15 Reps
@8
7
Preacher Curl
3 Sets
10 Reps
@7.5
8
Bicep Curl (Cable)
3 Sets
10 Reps
@7.5
Day 1
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
@8
2
Chest Fly (Dumbbell)
3 Sets
12 Reps
@8
3
Chest Press (Machine)
3 Sets
12 Reps
@8
4
Arnold Press
3 Sets
12 Reps
@8
5
Front Raise
3 Sets
12 Reps
@8
6
Bench Press (Close Grip)
3 Sets
15 Reps
@8
7
V-Handle Tricep Pushdown (Cable)
3 Sets
15 Reps
@8
Day 5
1
Seated Row (Machine)
3 Sets
10 Reps
@9
2
Bent Over Row (Barbell)
3 Sets
10 Reps
@8.5
3
Lat Pulldown (Single Arm)
3 Sets
12 Reps
@8.5
4
Seated Row (Cable)
3 Sets
12 Reps
@7.5
5
Rear Delt Fly (Dumbbell)
3 Sets
15 Reps
@7.5
6
Face Pull
3 Sets
15 Reps
@7.5
7
Bicep Curl (Barbell)
3 Sets
12 Reps
@7.5
8
Hammer Curl
3 Sets
12 Reps
@7.5