logo
BoostcampPNG

6 DAY SPLIT (PPL x Arnold)

by JJ
3 athletes joined

Program Description

Get Dench Af

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding, Powerbuilding, Bodyweight Fitness
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 17, 2024 03:31
  • Last Edited
    Jun 18, 2025 08:40

Summary

Unlock your potential with the **6 DAY SPLIT (PPL x Arnold)** program, a comprehensive 12-week training regimen designed for dedicated lifters. This program features a 7-day split focusing on push, pull, and legs, inspired by Arnold Schwarzenegger’s legendary routines. Each week, you’ll tackle targeted workouts that build strength and muscle across all major muscle groups, ensuring balanced development. With a mix of barbell, machine, and bodyweight exercises, you’ll experience progressive overload and see real results. Get ready to push your limits and transform your physique!
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
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
5 reps
RPE 10
2
Barbell Row
1
1
1
20 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
3
Seated Row (Machine)
1
1
1
20 reps
14 reps
12 reps
RPE 6
RPE 9.5
RPE 10
4
Lat Pulldown
1
1
1
14 reps
12 reps
12 reps
RPE 8
RPE 9.5
RPE 10
5
Hammer Curl
1
2
14 reps
12 reps
RPE 6
RPE 10
6
Bicep Curl (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
7
Cardio
1
20 mins
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
3
14 reps
10 reps
RPE 6.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
3
14 reps
10 reps
RPE 6.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
3
14 reps
10 reps
RPE 6.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
3
14 reps
10 reps
RPE 6.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
3
14 reps
10 reps
RPE 6.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
3
14 reps
10 reps
RPE 6.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
3
14 reps
10 reps
RPE 6.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
3
14 reps
10 reps
RPE 6.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
3
14 reps
10 reps
RPE 6.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
3
14 reps
10 reps
RPE 6.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
3
14 reps
10 reps
RPE 6.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
14 reps
12 reps
RPE 7
RPE 10
2
CHEST
1
2
14 reps
12 reps
RPE 6.5
RPE 10
3
Chest Fly (Machine)
1
2
7 reps
12 reps
RPE 6.5
RPE 10
4
Military Press (Barbell)
1
3
14 reps
10 reps
RPE 6.5
RPE 10
5
Lateral Raise (Dumbbell)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
6
Tricep Rope Push Down (Cable)
1
2
14 reps
12 reps
RPE 6.5
RPE 10
7
TRICEPS
1
2
14 reps
12 reps
RPE 8.5
RPE 10
8
Cardio
1
20 mins
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
20 reps
10 reps
10 reps
RPE 6
RPE 8
RPE 10
2
Leg Press
1
1
1
1
14 reps
14 reps
12 reps
10 reps
RPE 6
RPE 9.5
RPE 10
RPE 10
3
Leg Extension
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
4
Seated Calf Raise
1
1
1
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
6
Cardio
1
15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
CHEST
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Chest Fly (Machine)
2
15 reps
RPE 10
7
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
CHEST
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Chest Fly (Machine)
2
15 reps
RPE 10
7
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
CHEST
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Chest Fly (Machine)
2
15 reps
RPE 10
7
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
CHEST
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Chest Fly (Machine)
2
15 reps
RPE 10
7
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
CHEST
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Chest Fly (Machine)
2
15 reps
RPE 10
7
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
CHEST
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Chest Fly (Machine)
2
15 reps
RPE 10
7
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
CHEST
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Chest Fly (Machine)
2
15 reps
RPE 10
7
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
CHEST
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Chest Fly (Machine)
2
15 reps
RPE 10
7
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
CHEST
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Chest Fly (Machine)
2
15 reps
RPE 10
7
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
CHEST
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Chest Fly (Machine)
2
15 reps
RPE 10
7
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
CHEST
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Chest Fly (Machine)
2
15 reps
RPE 10
7
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
5 reps
RPE 10
2
Bench Press (Dumbbell)
1
1
1
1
14 reps
12 reps
10 reps
8 reps
RPE 6.5
RPE 8
RPE 9.5
RPE 10
3
Lat Pulldown
1
3
14 reps
12 reps
RPE 6.5
RPE 10
4
CHEST
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Dumbbell Row
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Chest Fly (Machine)
2
15 reps
RPE 10
7
Face Pull
1
2
14 reps
12 reps
RPE 6.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
REST
1
1 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 6.5
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 6.5
RPE 9
3
Rear Delt Fly (Cable)
1
3
14 reps
12 reps
RPE 7.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Skull Crusher
1
3
14 reps
12 reps
RPE 6.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 6.5
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 6.5
RPE 9
3
Rear Delt Fly (Cable)
1
3
14 reps
12 reps
RPE 7.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Skull Crusher
1
3
14 reps
12 reps
RPE 6.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 6.5
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 6.5
RPE 9
3
Rear Delt Fly (Cable)
1
3
14 reps
12 reps
RPE 7.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Skull Crusher
1
3
14 reps
12 reps
RPE 6.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 6.5
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 6.5
RPE 9
3
Rear Delt Fly (Cable)
1
3
14 reps
12 reps
RPE 7.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Skull Crusher
1
3
14 reps
12 reps
RPE 6.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 6.5
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 6.5
RPE 9
3
Rear Delt Fly (Cable)
1
3
14 reps
12 reps
RPE 7.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Skull Crusher
1
3
14 reps
12 reps
RPE 6.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 6.5
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 6.5
RPE 9
3
Rear Delt Fly (Cable)
1
3
14 reps
12 reps
RPE 7.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Skull Crusher
1
3
14 reps
12 reps
RPE 6.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 6.5
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 6.5
RPE 9
3
Rear Delt Fly (Cable)
1
3
14 reps
12 reps
RPE 7.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Skull Crusher
1
3
14 reps
12 reps
RPE 6.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 6.5
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 6.5
RPE 9
3
Rear Delt Fly (Cable)
1
3
14 reps
12 reps
RPE 7.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Skull Crusher
1
3
14 reps
12 reps
RPE 6.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 6.5
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 6.5
RPE 9
3
Rear Delt Fly (Cable)
1
3
14 reps
12 reps
RPE 7.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Skull Crusher
1
3
14 reps
12 reps
RPE 6.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 6.5
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 6.5
RPE 9
3
Rear Delt Fly (Cable)
1
3
14 reps
12 reps
RPE 7.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Skull Crusher
1
3
14 reps
12 reps
RPE 6.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 6.5
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 6.5
RPE 9
3
Rear Delt Fly (Cable)
1
3
14 reps
12 reps
RPE 7.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Skull Crusher
1
3
14 reps
12 reps
RPE 6.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
2
14 reps
12 reps
10 reps
RPE 6.5
RPE 9
RPE 10
2
Lateral Raise (Dumbbell)
1
3
14 reps
12 reps
RPE 6.5
RPE 9
3
Rear Delt Fly (Cable)
1
3
14 reps
12 reps
RPE 7.5
RPE 9.5
4
Bicep Curl (EZ Bar)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9
RPE 10
5
Bicep Curl (Cable)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
6
Skull Crusher
1
3
14 reps
12 reps
RPE 6.5
RPE 9
7
Tricep Rope Push Down (Cable)
1
1
2
14 reps
12 reps
12 reps
RPE 6.5
RPE 9.5
RPE 10
8
Cardio
1
15 mins
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
14 reps
12 reps
RPE 6.5
RPE 10
2
Deadlift (Barbell)
1
1
1
1
14 reps
10 reps
10 reps
10 reps
RPE 6.5
RPE 7.5
RPE 8
RPE 10
3
Hamstring Curl
1
3
14 reps
12 reps
RPE 6
RPE 10
4
Seated Calf Raise
1
3
14 reps
12 reps
RPE 6.5
RPE 10
5
Abs Crunch (Bodyweight)
3
15 reps
RPE 10
Week 1
1 / 12 Weeks
Day 5
1
REST
1 Set
1 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
20 Reps
10 Reps
10 Reps
@6
@8
@10
2
Leg Press
1 Set
1 Set
1 Set
1 Set
14 Reps
14 Reps
12 Reps
10 Reps
@6
@9.5
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
14 Reps
12 Reps
12 Reps
@6.5
@9.5
@10
4
Seated Calf Raise
1 Set
1 Set
1 Set
14 Reps
12 Reps
12 Reps
@6.5
@9.5
@10
5
Abs Crunch (Bodyweight)
3 Sets
15 Reps
@10
6
Cardio
1 Set
15 mins
@10
Day 7
1
Leg Press (45 Degrees)
1 Set
3 Sets
14 Reps
12 Reps
@6.5
@10
2
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
10 Reps
10 Reps
10 Reps
@6.5
@7.5
@8
@10
3
Hamstring Curl
1 Set
3 Sets
14 Reps
12 Reps
@6
@10
4
Seated Calf Raise
1 Set
3 Sets
14 Reps
12 Reps
@6.5
@10
5
Abs Crunch (Bodyweight)
3 Sets
15 Reps
@10
Day 1
1
Pull-Up (Bodyweight)
3 Sets
5 Reps
@10
2
Barbell Row
1 Set
1 Set
1 Set
20 Reps
12 Reps
10 Reps
@6
@9.5
@10
3
Seated Row (Machine)
1 Set
1 Set
1 Set
20 Reps
14 Reps
12 Reps
@6
@9.5
@10
4
Lat Pulldown
1 Set
1 Set
1 Set
14 Reps
12 Reps
12 Reps
@8
@9.5
@10
5
Hammer Curl
1 Set
2 Sets
14 Reps
12 Reps
@6
@10
6
Bicep Curl (Barbell)
1 Set
2 Sets
14 Reps
12 Reps
@7
@10
7
Cardio
1 Set
20 mins
@10
Day 4
1
Chin-Up (Bodyweight)
3 Sets
5 Reps
@10
2
Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
14 Reps
12 Reps
10 Reps
8 Reps
@6.5
@8
@9.5
@10
3
Lat Pulldown
1 Set
3 Sets
14 Reps
12 Reps
@6.5
@10
4
CHEST
1 Set
3 Sets
14 Reps
12 Reps
@6.5
@10
5
Dumbbell Row
1 Set
3 Sets
14 Reps
12 Reps
@6.5
@10
6
Chest Fly (Machine)
2 Sets
15 Reps
@10
7
Face Pull
1 Set
2 Sets
14 Reps
12 Reps
@6.5
@10
8
Cardio
1 Set
15 mins
@10
Day 2
1
Bench Press (Barbell)
1 Set
2 Sets
14 Reps
12 Reps
@7
@10
2
CHEST
1 Set
2 Sets
14 Reps
12 Reps
@6.5
@10
3
Chest Fly (Machine)
1 Set
2 Sets
7 Reps
12 Reps
@6.5
@10
4
Military Press (Barbell)
1 Set
3 Sets
14 Reps
10 Reps
@6.5
@10
5
Lateral Raise (Dumbbell)
1 Set
2 Sets
14 Reps
12 Reps
@6.5
@10
6
Tricep Rope Push Down (Cable)
1 Set
2 Sets
14 Reps
12 Reps
@6.5
@10
7
TRICEPS
1 Set
2 Sets
14 Reps
12 Reps
@8.5
@10
8
Cardio
1 Set
20 mins
@7
Day 6
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
2 Sets
14 Reps
12 Reps
10 Reps
@6.5
@9
@10
2
Lateral Raise (Dumbbell)
1 Set
3 Sets
14 Reps
12 Reps
@6.5
@9
3
Rear Delt Fly (Cable)
1 Set
3 Sets
14 Reps
12 Reps
@7.5
@9.5
4
Bicep Curl (EZ Bar)
1 Set
1 Set
2 Sets
14 Reps
12 Reps
12 Reps
@6.5
@9
@10
5
Bicep Curl (Cable)
1 Set
3 Sets
14 Reps
12 Reps
@6.5
@10
6
Skull Crusher
1 Set
3 Sets
14 Reps
12 Reps
@6.5
@9
7
Tricep Rope Push Down (Cable)
1 Set
1 Set
2 Sets
14 Reps
12 Reps
12 Reps
@6.5
@9.5
@10
8
Cardio
1 Set
15 mins
@10