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PPL

by Dani A.

Program Description

idc

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    14 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 15, 2025 11:46
  • Last Edited
    Jul 31, 2025 02:52

Summary

Unlock your strength potential with this comprehensive 14-week Push-Pull-Legs (PPL) program, designed for six days of intense training each week. This structured plan focuses on building muscle and enhancing strength through a balanced mix of compound and isolation exercises, targeting all major muscle groups. Each workout is crafted to push your limits, ensuring you progress week after week. Get ready to transform your physique and elevate your performance in the gym!
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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
WEEK 13
WEEK 14
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
2
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
3
AD Press (Smith Machine)
2
4-6 reps
RPE 10
4
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
5
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
6
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
6
Hammer Curl (Cable)
2
6-8 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
single leg extensions
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
single leg extensions
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
single leg extensions
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
single leg extensions
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
single leg extensions
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
single leg extensions
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
single leg extensions
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
single leg extensions
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
single leg extensions
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
single leg extensions
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
single leg extensions
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
single leg extensions
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
single leg extensions
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 10
2
Leg Extension
2
6-8 reps
RPE 10
3
Stiff Leg Deadlift
2
6-8 reps
RPE 10
4
single leg extensions
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
6
Hammer Curl (Cable)
2
6-8 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
6
Hammer Curl (Cable)
2
6-8 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
6
Hammer Curl (Cable)
2
6-8 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
6
Hammer Curl (Cable)
2
6-8 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
6
Hammer Curl (Cable)
2
6-8 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
6
Hammer Curl (Cable)
2
6-8 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
6
Hammer Curl (Cable)
2
6-8 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
6
Hammer Curl (Cable)
2
6-8 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
6
Hammer Curl (Cable)
2
6-8 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
6
Hammer Curl (Cable)
2
6-8 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
6
Hammer Curl (Cable)
2
6-8 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
6
Hammer Curl (Cable)
2
6-8 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
2
6-8 reps
RPE 10
2
Lat Pulldown
2
6-8 reps
RPE 10
3
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
5
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
6
Hammer Curl (Cable)
2
6-8 reps
RPE 10
7
Wrist Curls
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
2
Hammer Curl (Cable)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
4
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
5
AD Press (Smith Machine)
2
4-6 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
2
Hammer Curl (Cable)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
4
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
5
AD Press (Smith Machine)
2
4-6 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
2
Hammer Curl (Cable)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
4
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
5
AD Press (Smith Machine)
2
4-6 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
2
Hammer Curl (Cable)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
4
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
5
AD Press (Smith Machine)
2
4-6 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
2
Hammer Curl (Cable)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
4
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
5
AD Press (Smith Machine)
2
4-6 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
2
Hammer Curl (Cable)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
4
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
5
AD Press (Smith Machine)
2
4-6 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
2
Hammer Curl (Cable)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
4
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
5
AD Press (Smith Machine)
2
4-6 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
2
Hammer Curl (Cable)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
4
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
5
AD Press (Smith Machine)
2
4-6 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
2
Hammer Curl (Cable)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
4
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
5
AD Press (Smith Machine)
2
4-6 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
2
Hammer Curl (Cable)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
4
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
5
AD Press (Smith Machine)
2
4-6 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
2
Hammer Curl (Cable)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
4
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
5
AD Press (Smith Machine)
2
4-6 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
2
Hammer Curl (Cable)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
4
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
5
AD Press (Smith Machine)
2
4-6 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
2
Hammer Curl (Cable)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
4
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
5
AD Press (Smith Machine)
2
4-6 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Alternating Dumbbell Curl
2
6-8 reps
RPE 10
2
Hammer Curl (Cable)
2
6-8 reps
RPE 10
3
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 10
4
Seated Low To High Cable Flies
2
6-8 reps
RPE 10
5
AD Press (Smith Machine)
2
4-6 reps
RPE 10
6
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
2
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
6-8 reps
RPE 10
4
Barbell Row
2
6-8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6-8 reps
RPE 10
2
Stiff Leg Deadlift
2
6-8 reps
RPE 10
3
single leg extensions
2
6-8 reps
RPE 10
4
Lying Leg Curl
2
6-8 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 10
6
Cable Crunch
2
6-8 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
2
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
6-8 reps
RPE 10
4
Barbell Row
2
6-8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
2
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
6-8 reps
RPE 10
4
Barbell Row
2
6-8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
2
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
6-8 reps
RPE 10
4
Barbell Row
2
6-8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
2
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
6-8 reps
RPE 10
4
Barbell Row
2
6-8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
2
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
6-8 reps
RPE 10
4
Barbell Row
2
6-8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
2
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
6-8 reps
RPE 10
4
Barbell Row
2
6-8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
2
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
6-8 reps
RPE 10
4
Barbell Row
2
6-8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
2
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
6-8 reps
RPE 10
4
Barbell Row
2
6-8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
2
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
6-8 reps
RPE 10
4
Barbell Row
2
6-8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
2
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
6-8 reps
RPE 10
4
Barbell Row
2
6-8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
2
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
6-8 reps
RPE 10
4
Barbell Row
2
6-8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
2
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
6-8 reps
RPE 10
4
Barbell Row
2
6-8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 10
2
Incline Tricep Extension (Dumbbell)
2
6-8 reps
RPE 10
3
Lat Pulldown
2
6-8 reps
RPE 10
4
Barbell Row
2
6-8 reps
RPE 10
5
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 10
6
Rear Delt Fly (Cable)
2
6-8 reps
RPE 10
7
Reverse Wrist Curl (Dumbbell)
2
8-12 reps
RPE 10
Week 1
1 / 14 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
@10
2
Seated Low To High Cable Flies
2 Sets
6-8 Reps
@10
3
AD Press (Smith Machine)
2 Sets
4-6 Reps
@10
4
One Arm Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
5
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
6
Incline Tricep Extension (Dumbbell)
2 Sets
6-8 Reps
@10
Day 3
1
Lying Leg Curl
2 Sets
6-8 Reps
@10
2
Leg Extension
2 Sets
6-8 Reps
@10
3
Stiff Leg Deadlift
2 Sets
6-8 Reps
@10
4
single leg extensions
2 Sets
6-8 Reps
@10
5
Standing Calf Raise
2 Sets
8-12 Reps
@10
6
Cable Crunch
2 Sets
6-8 Reps
@10
Day 6
1
Leg Extension
2 Sets
6-8 Reps
@10
2
Stiff Leg Deadlift
2 Sets
6-8 Reps
@10
3
single leg extensions
2 Sets
6-8 Reps
@10
4
Lying Leg Curl
2 Sets
6-8 Reps
@10
5
Standing Calf Raise
2 Sets
8-12 Reps
@10
6
Cable Crunch
2 Sets
6-8 Reps
@10
Day 4
1
Alternating Dumbbell Curl
2 Sets
6-8 Reps
@10
2
Hammer Curl (Cable)
2 Sets
6-8 Reps
@10
3
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
@10
4
Seated Low To High Cable Flies
2 Sets
6-8 Reps
@10
5
AD Press (Smith Machine)
2 Sets
4-6 Reps
@10
6
One Arm Lateral Raise (Cable)
2 Sets
6-8 Reps
@10
Day 2
1
Barbell Row
2 Sets
6-8 Reps
@10
2
Lat Pulldown
2 Sets
6-8 Reps
@10
3
Lat Pulldown (Single Arm)
2 Sets
6-8 Reps
@10
4
Rear Delt Fly (Cable)
2 Sets
6-8 Reps
@10
5
Alternating Dumbbell Curl
2 Sets
6-8 Reps
@10
6
Hammer Curl (Cable)
2 Sets
6-8 Reps
@10
7
Wrist Curls
2 Sets
8-12 Reps
@10
Day 5
1
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@10
2
Incline Tricep Extension (Dumbbell)
2 Sets
6-8 Reps
@10
3
Lat Pulldown
2 Sets
6-8 Reps
@10
4
Barbell Row
2 Sets
6-8 Reps
@10
5
Lat Pulldown (Single Arm)
2 Sets
6-8 Reps
@10
6
Rear Delt Fly (Cable)
2 Sets
6-8 Reps
@10
7
Reverse Wrist Curl (Dumbbell)
2 Sets
8-12 Reps
@10