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Hypertrophy PPL

by Cruz K.
3 athletes joined

Program Description

High Volume PPL 6x/week program focused on Hypertrophy. Every major muscle is hit 10+ times per week. Forearms and calves are done daily. Every set is close to failure excluding your warmup sets / stretching etc... This is not a strength program. Not recommended for athletes in-season.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 15, 2025 04:01
  • Last Edited
    Jun 18, 2025 12:11

Summary

Unleash your muscle-building potential with the 16-week Hypertrophy PPL program, designed for dedicated lifters ready to commit to six days a week of targeted training. This program focuses on a Push-Pull-Legs split, incorporating a variety of exercises such as barbell bench presses, lat pulldowns, and seated shoulder presses to maximize hypertrophy. Each workout is structured with progressive intensity, ensuring you continually challenge your muscles for optimal growth. Get ready to transform your physique and build strength like never before!
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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
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
20 reps
15 reps
15 reps
15 reps
RPE 6
RPE 8
RPE 9
RPE 9.5
2
Incline Bench Press (Barbell)
3
15 reps
RPE 9
3
Chest Fly (Machine)
3
15 reps
RPE 9
4
Seated Shoulder Press (Dumbbell)
3
15 reps
RPE 9
5
Lateral Raise (Cable)
3
15 reps
RPE 9
6
Tricep Pushdown (Cable)
3
15 reps
RPE 9
7
Tricep Kickback
3
15 reps
RPE 9
8
Forearms Curls
4
20-30 reps
RPE 9
9
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
15 reps
RPE 9
2
Seated Row (Cable)
3
15 reps
RPE 9
3
Bent Over Row (Barbell, Paused)
3
15 reps
RPE 9
4
Rear Delt Fly (Machine)
3
15 reps
RPE 9
5
Face Pull
3
15 reps
RPE 9
6
Bicep Curl (EZ Bar)
3
15 reps
RPE 9
7
Bicep Curl (Cable)
3
15 reps
RPE 9
8
Seated Dumbbell Curl
3
15 reps
RPE 9
9
Shrug (Dumbbell)
5
30 reps
RPE 9
10
Forearms Curls
4
20-40 reps
RPE 9
11
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
15 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
15 reps
RPE 9
3
Hack Squat
2
15 reps
RPE 9
4
Single Leg Press
2
15 reps
RPE 9
5
Leg Extension
2
15 reps
RPE 9
6
Lying Leg Curl
2
15 reps
RPE 9
7
Forearms Curls
4
20-40 reps
RPE 9
8
Standing Calf Raise
4
20-40 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
15 Reps
@6
@8
@9
@9.5
2
Incline Bench Press (Barbell)
3 Sets
15 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@9
5
Lateral Raise (Cable)
3 Sets
15 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
7
Tricep Kickback
3 Sets
15 Reps
@9
8
Forearms Curls
4 Sets
20-30 Reps
@9
9
Standing Calf Raise
4 Sets
20-40 Reps
@9
Day 2
1
Lat Pulldown
2 Sets
15 Reps
@9
2
Seated Row (Cable)
3 Sets
15 Reps
@9
3
Bent Over Row (Barbell, Paused)
3 Sets
15 Reps
@9
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
5
Face Pull
3 Sets
15 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
7
Bicep Curl (Cable)
3 Sets
15 Reps
@9
8
Seated Dumbbell Curl
3 Sets
15 Reps
@9
9
Shrug (Dumbbell)
5 Sets
30 Reps
@9
10
Forearms Curls
4 Sets
20-40 Reps
@9
11
Standing Calf Raise
4 Sets
20-40 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
15 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@9
3
Hack Squat
2 Sets
15 Reps
@9
4
Single Leg Press
2 Sets
15 Reps
@9
5
Leg Extension
2 Sets
15 Reps
@9
6
Lying Leg Curl
2 Sets
15 Reps
@9
7
Forearms Curls
4 Sets
20-40 Reps
@9
8
Standing Calf Raise
4 Sets
20-40 Reps
@9
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
20 Reps
15 Reps
15 Reps
15 Reps
@6
@8
@9
@9.5
2
Incline Bench Press (Barbell)
3 Sets
15 Reps
@9
3
Chest Fly (Machine)
3 Sets
15 Reps
@9
4
Seated Shoulder Press (Dumbbell)
3 Sets
15 Reps
@9
5
Lateral Raise (Cable)
3 Sets
15 Reps
@9
6
Tricep Pushdown (Cable)
3 Sets
15 Reps
@9
7
Tricep Kickback
3 Sets
15 Reps
@9
8
Forearms Curls
4 Sets
20-30 Reps
@9
9
Standing Calf Raise
4 Sets
20-40 Reps
@9
Day 5
1
Lat Pulldown
2 Sets
15 Reps
@9
2
Seated Row (Cable)
3 Sets
15 Reps
@9
3
Bent Over Row (Barbell, Paused)
3 Sets
15 Reps
@9
4
Rear Delt Fly (Machine)
3 Sets
15 Reps
@9
5
Face Pull
3 Sets
15 Reps
@9
6
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
7
Bicep Curl (Cable)
3 Sets
15 Reps
@9
8
Seated Dumbbell Curl
3 Sets
15 Reps
@9
9
Shrug (Dumbbell)
5 Sets
30 Reps
@9
10
Forearms Curls
4 Sets
20-40 Reps
@9
11
Standing Calf Raise
4 Sets
20-40 Reps
@9
Day 6
1
Squat (Barbell)
3 Sets
15 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
15 Reps
@9
3
Hack Squat
2 Sets
15 Reps
@9
4
Single Leg Press
2 Sets
15 Reps
@9
5
Leg Extension
2 Sets
15 Reps
@9
6
Lying Leg Curl
2 Sets
15 Reps
@9
7
Forearms Curls
4 Sets
20-40 Reps
@9
8
Standing Calf Raise
4 Sets
20-40 Reps
@9