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Push pull leg

by Teh K.
1 athletes joined

Program Description

Push pull leg

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 19, 2024 01:42
  • Last Edited
    Jun 18, 2025 12:32

Summary

Unlock your strength potential with this comprehensive 12-week Push Pull Leg program, designed for those ready to take their training to the next level. Committed to just three days a week, you'll engage in a balanced routine targeting major muscle groups through a variety of exercises, including Dumbbell Incline Bench Press and Lat Pulldowns. Perfect for all fitness levels, this program emphasizes progressive overload and muscle growth, ensuring you build strength and definition efficiently. Get ready to push your limits and achieve your fitness goals!
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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 (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
3-5 reps
10-10 reps
8-10 reps
RPE 9
RPE 9
RPE 9
2
Chest Fly (Machine)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
3
Lateral Raise (Dumbbell)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Lat Pulldown
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Extension (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Incline Curl (Dumbbell)
1
1
6-8 reps
6-8 reps
RPE 8
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
2-4 reps
5-5 reps
RPE 9
RPE 9
2
Stiff Leg Deadlift
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Lunge (Dumbbell)
1
1
10 reps
10 reps
RPE 8
RPE 9
4
Leg Press
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
5
Incline Bench Press (Dumbbell)
1
1
5-5 reps
15-15 reps
RPE 8
RPE 9
6
Chest Fly (Machine)
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
8
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
9
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Dumbbell)
1
1
1
2-4 reps
5-5 reps
5-5 reps
RPE 9
RPE 8
RPE 9
2
Stiff Leg Deadlift
2
1
8-10 reps
8-10 reps
RPE 8
RPE 9
3
Leg Press
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Chest Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Lateral Raise (Dumbbell)
1
1
20 reps
20 reps
RPE 8
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
7
Decline Crunch
1
10-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
12-15 reps
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Face Pull
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Reverse Pec Deck
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Stiff Leg Deadlift
1
1
5 reps
8 reps
RPE 9
RPE 9
8
Leg Press
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
9
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
10
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
12-15 reps
12-15 reps
RPE 8
RPE 9
2
Lat Pulldown
1
AMRAP
RPE 9
3
Barbell Row
2
1
12-15 reps
12-15 reps
RPE 8
RPE 9
4
Reverse Pec Deck
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
5
Hammer Curl
1
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Leg Press
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
7
Leg Extension
1
1
8-10 reps
8-10 reps
RPE 8
RPE 9
8
Leg Raise (Captain's Chair)
1
10-20 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
3-5 Reps
10-10 Reps
8-10 Reps
@9
@9
@9
2
Chest Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
3
Lateral Raise (Dumbbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Lat Pulldown
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
5
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Tricep Extension (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Incline Curl (Dumbbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
@8
@9
Day 2
1
Front Squat (Dumbbell)
1 Set
1 Set
1 Set
2-4 Reps
5-5 Reps
5-5 Reps
@9
@8
@9
2
Stiff Leg Deadlift
2 Sets
1 Set
8-10 Reps
8-10 Reps
@8
@9
3
Leg Press
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Chest Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
@8
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
7
Decline Crunch
1 Set
10-12 Reps
@9
Day 3
1
Lat Pulldown
1 Set
1 Set
12-15 Reps
12-15 Reps
@8
@9
2
Lat Pulldown
1 Set
AMRAP
@9
3
Barbell Row
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8
@9
4
Reverse Pec Deck
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
5
Hammer Curl
1 Set
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Leg Press
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
7
Leg Extension
1 Set
1 Set
8-10 Reps
8-10 Reps
@8
@9
8
Leg Raise (Captain's Chair)
1 Set
10-20 Reps
@9