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Push Pull Legs with V Taper Emphasis

by Rich P.
22 athletes joined

Program Description

 The program is for anyone looking for a PPL routine with an emphasis on building the V taper. It can be used during both fat loss and muscle building phases depending on how you set up your nutrition at the time of performing it.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Athletics, Bodybuilding, Muscle & Sculpting
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 03, 2024 07:17
  • Last Edited
    Jun 18, 2025 10:24

Summary

Transform your physique with this focused 12-week Push Pull Legs program, designed to sculpt your upper body into a V taper shape. Training four days a week, you'll alternate between push and pull days, incorporating compound and isolation movements to maximize muscle growth and definition. Whether it's barbell rows or incline presses, each workout is crafted to challenge your strength and enhance your aesthetics. Get ready to build a powerful upper body and achieve the physique you've always wanted!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
6-8 reps
RPE 8
2
Single Arm Row (Dumbbell)
4
10-12 reps
RPE 8
3
Shrug (Dumbbell)
4
12-15 reps
RPE 8
4
Lat Pulldown (Neutral Grip)
3
10-12 reps
RPE 8
5
Bicep Curl (Cable)
4
15 reps
RPE 7.5
6
Chin-Up (Assisted)
4
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
RPE 8
2
Bench Press (Dumbbell)
4
10-12 reps
RPE 8
3
Arnold Press
4
6-8 reps
RPE 7.5
4
Lateral Raise (Dumbbell)
3
12-15 reps
RPE 6
5
Tricep Extension (Cable)
3
15-20 reps
RPE 8
6
Dip (Assisted)
4
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Front Squat (Barbell)
4
3 reps
RPE 8.5
1B
Squat (Barbell)
4
5 reps
RPE 7.5
2
Romanian Deadlift (Barbell)
4
6-8 reps
RPE 8
3
Leg Extension
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
4
Leg Curl
1
1
2
15-20 reps
10-15 reps
5-10 reps
RPE 7.5
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 7.5
2
Shoulder Press (Plate Loaded)
3
10 reps
RPE 7.5
3
Lateral Raise (Cable)
3
12 reps
RPE 7.5
4
Lat Pulldown
3
12 reps
RPE 7.5
5
Seated Row (Cable)
3
10 reps
RPE 7.5
Week 1
1 / 12 Weeks
Day 1
1
Bent Over Row (Barbell)
4 Sets
6-8 Reps
@8
2
Single Arm Row (Dumbbell)
4 Sets
10-12 Reps
@8
3
Shrug (Dumbbell)
4 Sets
12-15 Reps
@8
4
Lat Pulldown (Neutral Grip)
3 Sets
10-12 Reps
@8
5
Bicep Curl (Cable)
4 Sets
15 Reps
@7.5
6
Chin-Up (Assisted)
4 Sets
8 Reps
@7
Day 2
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
@8
2
Bench Press (Dumbbell)
4 Sets
10-12 Reps
@8
3
Arnold Press
4 Sets
6-8 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
12-15 Reps
@6
5
Tricep Extension (Cable)
3 Sets
15-20 Reps
@8
6
Dip (Assisted)
4 Sets
8 Reps
@6
Day 3
1A
Front Squat (Barbell)
4 Sets
3 Reps
@8.5
1B
Squat (Barbell)
4 Sets
5 Reps
@7.5
2
Romanian Deadlift (Barbell)
4 Sets
6-8 Reps
@8
3
Leg Extension
1 Set
1 Set
2 Sets
15-20 Reps
10-15 Reps
5-10 Reps
@7.5
@8
@9.5
4
Leg Curl
1 Set
1 Set
2 Sets
15-20 Reps
10-15 Reps
5-10 Reps
@7.5
@8
@9.5
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@7.5
2
Shoulder Press (Plate Loaded)
3 Sets
10 Reps
@7.5
3
Lateral Raise (Cable)
3 Sets
12 Reps
@7.5
4
Lat Pulldown
3 Sets
12 Reps
@7.5
5
Seated Row (Cable)
3 Sets
10 Reps
@7.5