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ULPPL 20/10/25

by Vash M

Program Description

Unlock your potential with the ULPPL 20/10/25 program, an 18-week journey designed to elevate your strength and endurance. Committing to five days a week, this program strategically blends high-intensity workouts with focused recovery, ensuring you build muscle while enhancing your overall fitness. Perfect for those ready to challenge themselves, ULPPL 20/10/25 will push your limits and help you achieve your goals with confidence. Get ready to transform your training and see real results!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Oct 20, 2025 09:42
  • Last Edited
    Oct 20, 2025 09:45
Muscle Engagement
Front
Back
MuscleSet
Quadriceps
14.1%
Hamstrings
11.4%
Biceps
10.7%
Upper Back
10.2%
Glutes
9.2%
Lats
9%
Triceps
8.4%
Middle Delts
8%
Front Delts
5.6%
Calves
4.7%
Lower Back
2.5%
Abs
2.4%
Forearms
1.7%
Abductors
1.1%
Rear Delts
0.8%
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
4
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Overhead Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
4
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Overhead Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
4
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Overhead Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
4
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Overhead Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
4
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Overhead Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
4
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Overhead Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
4
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Overhead Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
4
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Overhead Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
4
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Overhead Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
4
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Overhead Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
4
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Overhead Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
4
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Overhead Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
4
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Overhead Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
4
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Overhead Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
4
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Overhead Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
4
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Overhead Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
4
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Overhead Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dumbbell Chest Press
4
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
12 reps
RPE 8
3
Seated Row (Cable)
4
12 reps
RPE 8
4
Overhead Press (Machine)
3
10 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
6A
Bicep Curl (Cable)
3
12 reps
RPE 9
6B
Tricep Pushdown (Cable)
3
15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
12 reps
RPE 8
2
Hip Thrust (Machine)
3
12 reps
RPE 8
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 9
5
Hack Squat
3
10 reps
RPE 8
6
Calf Raise (Machine)
3
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Chest Press
4
10 reps
RPE 10
2
Overhead Press (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
6
Dumbbell Chest Press
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Chest Press
4
10 reps
RPE 10
2
Overhead Press (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
6
Dumbbell Chest Press
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Chest Press
4
10 reps
RPE 10
2
Overhead Press (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
6
Dumbbell Chest Press
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Chest Press
4
10 reps
RPE 10
2
Overhead Press (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
6
Dumbbell Chest Press
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Chest Press
4
10 reps
RPE 10
2
Overhead Press (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
6
Dumbbell Chest Press
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Chest Press
4
10 reps
RPE 10
2
Overhead Press (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
6
Dumbbell Chest Press
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Chest Press
4
10 reps
RPE 10
2
Overhead Press (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
6
Dumbbell Chest Press
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Chest Press
4
10 reps
RPE 10
2
Overhead Press (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
6
Dumbbell Chest Press
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Chest Press
4
10 reps
RPE 10
2
Overhead Press (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
6
Dumbbell Chest Press
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Chest Press
4
10 reps
RPE 10
2
Overhead Press (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
6
Dumbbell Chest Press
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Chest Press
4
10 reps
RPE 10
2
Overhead Press (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
6
Dumbbell Chest Press
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Chest Press
4
10 reps
RPE 10
2
Overhead Press (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
6
Dumbbell Chest Press
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Chest Press
4
10 reps
RPE 10
2
Overhead Press (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
6
Dumbbell Chest Press
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Chest Press
4
10 reps
RPE 10
2
Overhead Press (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
6
Dumbbell Chest Press
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Chest Press
4
10 reps
RPE 10
2
Overhead Press (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
6
Dumbbell Chest Press
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Chest Press
4
10 reps
RPE 10
2
Overhead Press (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
6
Dumbbell Chest Press
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Chest Press
4
10 reps
RPE 10
2
Overhead Press (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
6
Dumbbell Chest Press
2
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Dumbbell Chest Press
4
10 reps
RPE 10
2
Overhead Press (Machine)
3
10 reps
RPE 10
3
Lateral Raise (Dumbbell)
3
15 reps
RPE 9
4
Tricep Pushdown (Cable)
3
15 reps
RPE 9
5
Skull Crusher (Dumbbell)
3
12 reps
RPE 10
6
Dumbbell Chest Press
2
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Kelso Shrug
3
15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
5
Hammer Curl (Cable)
2
12 reps
RPE 9
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Kelso Shrug
3
15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
5
Hammer Curl (Cable)
2
12 reps
RPE 9
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Kelso Shrug
3
15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
5
Hammer Curl (Cable)
2
12 reps
RPE 9
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Kelso Shrug
3
15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
5
Hammer Curl (Cable)
2
12 reps
RPE 9
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Kelso Shrug
3
15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
5
Hammer Curl (Cable)
2
12 reps
RPE 9
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Kelso Shrug
3
15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
5
Hammer Curl (Cable)
2
12 reps
RPE 9
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Kelso Shrug
3
15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
5
Hammer Curl (Cable)
2
12 reps
RPE 9
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Kelso Shrug
3
15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
5
Hammer Curl (Cable)
2
12 reps
RPE 9
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Kelso Shrug
3
15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
5
Hammer Curl (Cable)
2
12 reps
RPE 9
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Kelso Shrug
3
15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
5
Hammer Curl (Cable)
2
12 reps
RPE 9
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Kelso Shrug
3
15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
5
Hammer Curl (Cable)
2
12 reps
RPE 9
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Kelso Shrug
3
15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
5
Hammer Curl (Cable)
2
12 reps
RPE 9
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Kelso Shrug
3
15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
5
Hammer Curl (Cable)
2
12 reps
RPE 9
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Kelso Shrug
3
15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
5
Hammer Curl (Cable)
2
12 reps
RPE 9
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Kelso Shrug
3
15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
5
Hammer Curl (Cable)
2
12 reps
RPE 9
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Kelso Shrug
3
15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
5
Hammer Curl (Cable)
2
12 reps
RPE 9
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Kelso Shrug
3
15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
5
Hammer Curl (Cable)
2
12 reps
RPE 9
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
RPE 8
2
Seated Row (Cable)
4
12 reps
RPE 8
3
Kelso Shrug
3
15 reps
RPE 9
4
Preacher Curl (EZ Bar)
3
12 reps
RPE 9
5
Hammer Curl (Cable)
2
12 reps
RPE 9
6
Bicep Curl (Cable)
2
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
15 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
15 reps
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
15 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
15 reps
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
15 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
15 reps
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
15 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
15 reps
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
15 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
15 reps
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
15 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
15 reps
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
15 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
15 reps
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
15 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
15 reps
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
15 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
15 reps
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
15 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
15 reps
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
15 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
15 reps
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
15 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
15 reps
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
15 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
15 reps
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
15 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
15 reps
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
15 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
15 reps
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
15 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
15 reps
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
15 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
15 reps
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
12 reps
RPE 8
2
Leg Press (45 Degrees)
4
15 reps
RPE 9
3
Leg Curl
3
15 reps
RPE 9
4
Leg Extension
3
12 reps
RPE 10
5
Hip Thrust (Machine)
2
15 reps
RPE 8
6
Calf Raise (Machine)
4
15 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Dumbbell Chest Press
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@8
@8
@8
@8
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
3
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
4
Overhead Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
5
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
6A
Bicep Curl (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
6B
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
Day 2
1
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
2
Hip Thrust (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8
@8
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
5
Hack Squat
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@8
@8
@8
6
Calf Raise (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@10
@10
@10
Day 3
1
Incline Dumbbell Chest Press
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@10
@10
@10
@10
2
Overhead Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@10
@10
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
4
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
5
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
6
Dumbbell Chest Press
1 Set
1 Set
15 Reps
15 Reps
@8
@8
Day 4
1
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@8
@8
@8
@8
2
Seated Row (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
3
Kelso Shrug
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
4
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
5
Hammer Curl (Cable)
1 Set
1 Set
12 Reps
12 Reps
@9
@9
6
Bicep Curl (Cable)
1 Set
1 Set
12 Reps
12 Reps
@10
@10
Day 5
1
Hack Squat
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
2
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@9
@9
@9
3
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9
@9
4
Leg Extension
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@10
@10
@10
5
Hip Thrust (Machine)
1 Set
1 Set
15 Reps
15 Reps
@8
@8
6
Calf Raise (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@10
@10
@10
@10