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Simple And Basic PPL

by Siddharth
2 athletes joined

Program Description

This Push Pull Legs program is for the people who want to train or can train 6 days a week. Push Day 1 - Monday Pull Day 1 - Tuesday Leg Day 2 - Wednesday Push Day 2 - Thursday Pull Day 2 - Friday Leg Day 2 - Saturday We will train the lateral head aka the side delt with legs and not on push day, because you of that we can give more volume to the triceps. Training 6 days a week can hinder your performance because you get little to no rest, That's why this program is low - medium volume. How To Warm Up? - I generally recommend three pyramid sets for most compound exercises. 1st Warm Up Set :- 8 Reps With Empty Barbell 2nd Warm Up Set :- 4 Reps with 50% of the target working weight. 3rd Warm Up Set :- 3 Reps with 75% of the target working weight. *NOTE* :- Some exercises may require more or less warm up sets. RPE (Rate of perceived exertion) Rate of perceived exertion (RPE) is used to measure how hard your body works during physical activity. It runs from 0–10, using numbers to rate how much effort an activity takes. In this context RPE 10 Means You can't do another rep (0 reps left in the tank) RPE 9 means 1 rep left in the tank RPE 8 means 2 reps left in the tank And so on. In this program we'll mostly train between RPE 8 - RPE 10 because we'll use low to medium volume. Make sure to have a clean diet which contains a sufficient amount of protein, carbs, fats and other Micro-nutrients e.t.c. (It's better to ask a trainer and a medical professional before making any changes to your training routine or diet)

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 24, 2024 02:29
  • Last Edited
    Jul 02, 2024 05:05

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Front Delts
9.1%
Chest
9.1%
Hamstrings
9.1%
Upper Back
8.8%
Quadriceps
8.7%
Biceps
7.7%
Lats
7.1%
Glutes
6.7%
Middle Delts
6.5%
Rear Delts
3.7%
Abs
3.2%
Calves
3%
Lower Back
2.4%
Adductors
1.8%
Forearms
1.2%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Barbell Skullcrusher
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Barbell Skullcrusher
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Barbell Skullcrusher
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Barbell Skullcrusher
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Barbell Skullcrusher
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Barbell Skullcrusher
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Barbell Skullcrusher
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Barbell Skullcrusher
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Barbell Skullcrusher
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Overhead Press (Barbell)
1
2
6-12 reps
6-12 reps
RPE 8
RPE 9
4
Chest Fly (Cable)
2
8-12 reps
RPE 10
5
V-Handle Tricep Pushdown (Cable)
2
8-15 reps
RPE 10
6
Barbell Skullcrusher
1
1
6-12 reps
6-12 reps
RPE 8
RPE 9
7
Single Arm Overhead Tricep Extension
2
8-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
2
Barbell Row
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
3
Lat Pulldown
2
8-17 reps
RPE 10
4
Reverse Pec Deck
3
10-20 reps
RPE 10
5
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
7
Bayesian Curl
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
2
Barbell Row
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
3
Lat Pulldown
2
8-17 reps
RPE 10
4
Reverse Pec Deck
3
10-20 reps
RPE 10
5
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
7
Bayesian Curl
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
2
Barbell Row
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
3
Lat Pulldown
2
8-17 reps
RPE 10
4
Reverse Pec Deck
3
10-20 reps
RPE 10
5
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
7
Bayesian Curl
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
2
Barbell Row
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
3
Lat Pulldown
2
8-17 reps
RPE 10
4
Reverse Pec Deck
3
10-20 reps
RPE 10
5
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
7
Bayesian Curl
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
2
Barbell Row
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
3
Lat Pulldown
2
8-17 reps
RPE 10
4
Reverse Pec Deck
3
10-20 reps
RPE 10
5
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
7
Bayesian Curl
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
2
Barbell Row
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
3
Lat Pulldown
2
8-17 reps
RPE 10
4
Reverse Pec Deck
3
10-20 reps
RPE 10
5
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
7
Bayesian Curl
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
2
Barbell Row
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
3
Lat Pulldown
2
8-17 reps
RPE 10
4
Reverse Pec Deck
3
10-20 reps
RPE 10
5
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
7
Bayesian Curl
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
2
Barbell Row
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
3
Lat Pulldown
2
8-17 reps
RPE 10
4
Reverse Pec Deck
3
10-20 reps
RPE 10
5
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
7
Bayesian Curl
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
2
Barbell Row
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
3
Lat Pulldown
2
8-17 reps
RPE 10
4
Reverse Pec Deck
3
10-20 reps
RPE 10
5
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
7
Bayesian Curl
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
2
Barbell Row
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
3
Lat Pulldown
2
8-17 reps
RPE 10
4
Reverse Pec Deck
3
10-20 reps
RPE 10
5
Bicep Curl (Barbell)
2
6-12 reps
RPE 10
6
Hammer Curl
2
6-12 reps
RPE 10
7
Bayesian Curl
1
1
8-20 reps
8-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-15 reps
5-15 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
6
Standing Calf Raise
1
2
10-20 reps
10-20 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-15 reps
5-15 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
6
Standing Calf Raise
1
2
10-20 reps
10-20 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-15 reps
5-15 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
6
Standing Calf Raise
1
2
10-20 reps
10-20 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-15 reps
5-15 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
6
Standing Calf Raise
1
2
10-20 reps
10-20 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-15 reps
5-15 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
6
Standing Calf Raise
1
2
10-20 reps
10-20 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-15 reps
5-15 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
6
Standing Calf Raise
1
2
10-20 reps
10-20 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-15 reps
5-15 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
6
Standing Calf Raise
1
2
10-20 reps
10-20 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-15 reps
5-15 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
6
Standing Calf Raise
1
2
10-20 reps
10-20 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-15 reps
5-15 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
6
Standing Calf Raise
1
2
10-20 reps
10-20 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-15 reps
5-15 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
2
1
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Walking Lunge (Dumbbell)
1
2
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
6
Standing Calf Raise
1
2
10-20 reps
10-20 reps
RPE 10
RPE 10
7
Lateral Raise (Cable)
3
10-20 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
8-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9
7
Overhead Tricep Extension (Cable)
2
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
8-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9
7
Overhead Tricep Extension (Cable)
2
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
8-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9
7
Overhead Tricep Extension (Cable)
2
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
8-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9
7
Overhead Tricep Extension (Cable)
2
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
8-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9
7
Overhead Tricep Extension (Cable)
2
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
8-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9
7
Overhead Tricep Extension (Cable)
2
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
8-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9
7
Overhead Tricep Extension (Cable)
2
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
8-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9
7
Overhead Tricep Extension (Cable)
2
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
8-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9
7
Overhead Tricep Extension (Cable)
2
6-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
2
Bench Press (Dumbbell)
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
3
Chest Fly (Cable)
2
8-15 reps
RPE 10
4
Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Tricep Rope Push Down (Cable)
2
8-15 reps
RPE 10
6
Skull Crusher
1
1
6-12 reps
6-12 reps
RPE 9
RPE 9
7
Overhead Tricep Extension (Cable)
2
6-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
2
Lat Pulldown
3
8-15 reps
RPE 10
3
Pendlay Row
2
8-15 reps
RPE 10
4
Reverse Pec Deck
3
10-20 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Hammer Curl
1
1
6-15 reps
6-15 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
1
1
8-15 reps
8-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
2
Lat Pulldown
3
8-15 reps
RPE 10
3
Pendlay Row
2
8-15 reps
RPE 10
4
Reverse Pec Deck
3
10-20 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Hammer Curl
1
1
6-15 reps
6-15 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
1
1
8-15 reps
8-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
2
Lat Pulldown
3
8-15 reps
RPE 10
3
Pendlay Row
2
8-15 reps
RPE 10
4
Reverse Pec Deck
3
10-20 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Hammer Curl
1
1
6-15 reps
6-15 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
1
1
8-15 reps
8-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
2
Lat Pulldown
3
8-15 reps
RPE 10
3
Pendlay Row
2
8-15 reps
RPE 10
4
Reverse Pec Deck
3
10-20 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Hammer Curl
1
1
6-15 reps
6-15 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
1
1
8-15 reps
8-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
2
Lat Pulldown
3
8-15 reps
RPE 10
3
Pendlay Row
2
8-15 reps
RPE 10
4
Reverse Pec Deck
3
10-20 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Hammer Curl
1
1
6-15 reps
6-15 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
1
1
8-15 reps
8-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
2
Lat Pulldown
3
8-15 reps
RPE 10
3
Pendlay Row
2
8-15 reps
RPE 10
4
Reverse Pec Deck
3
10-20 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Hammer Curl
1
1
6-15 reps
6-15 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
1
1
8-15 reps
8-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
2
Lat Pulldown
3
8-15 reps
RPE 10
3
Pendlay Row
2
8-15 reps
RPE 10
4
Reverse Pec Deck
3
10-20 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Hammer Curl
1
1
6-15 reps
6-15 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
1
1
8-15 reps
8-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
2
Lat Pulldown
3
8-15 reps
RPE 10
3
Pendlay Row
2
8-15 reps
RPE 10
4
Reverse Pec Deck
3
10-20 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Hammer Curl
1
1
6-15 reps
6-15 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
1
1
8-15 reps
8-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
2
Lat Pulldown
3
8-15 reps
RPE 10
3
Pendlay Row
2
8-15 reps
RPE 10
4
Reverse Pec Deck
3
10-20 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Hammer Curl
1
1
6-15 reps
6-15 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
1
1
8-15 reps
8-15 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
2
6-15 reps
6-15 reps
RPE 9
RPE 10
2
Lat Pulldown
3
8-15 reps
RPE 10
3
Pendlay Row
2
8-15 reps
RPE 10
4
Reverse Pec Deck
3
10-20 reps
RPE 10
5
Bicep Curl (Dumbbell)
2
6-12 reps
RPE 10
6
Hammer Curl
1
1
6-15 reps
6-15 reps
RPE 10
RPE 10
7
Bicep Curl (Cable)
1
1
8-15 reps
8-15 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-15 reps
5-15 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
6
Seated Calf Raise
3
10-20 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-15 reps
5-15 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
6
Seated Calf Raise
3
10-20 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-15 reps
5-15 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
6
Seated Calf Raise
3
10-20 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-15 reps
5-15 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
6
Seated Calf Raise
3
10-20 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-15 reps
5-15 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
6
Seated Calf Raise
3
10-20 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-15 reps
5-15 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
6
Seated Calf Raise
3
10-20 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-15 reps
5-15 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
6
Seated Calf Raise
3
10-20 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-15 reps
5-15 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
6
Seated Calf Raise
3
10-20 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-15 reps
5-15 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
6
Seated Calf Raise
3
10-20 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
5-15 reps
5-15 reps
RPE 8
RPE 9
2
Romanian Deadlift (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
3
Bulgarian Split Squat (Dumbbell)
1
2
6-12 reps
6-12 reps
RPE 9
RPE 10
4
Lying Leg Curl
3
8-15 reps
RPE 10
5
Leg Extension
2
8-15 reps
RPE 10
6
Seated Calf Raise
3
10-20 reps
RPE 10
7
Lateral Raise (Dumbbell)
3
10-20 reps
RPE 10
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Sets
5-8 Reps
5-8 Reps
@8
@9
2
Incline Bench Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
3
Overhead Press (Barbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@8
@9
4
Chest Fly (Cable)
2 Sets
8-12 Reps
@10
5
V-Handle Tricep Pushdown (Cable)
2 Sets
8-15 Reps
@10
6
Barbell Skullcrusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@8
@9
7
Single Arm Overhead Tricep Extension
2 Sets
8-15 Reps
@10
Day 3
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@9
@10
3
Walking Lunge (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
@9
@10
4
Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Standing Calf Raise
1 Set
2 Sets
10-20 Reps
10-20 Reps
@10
@10
7
Lateral Raise (Cable)
3 Sets
10-20 Reps
@10
Day 4
1
Incline Bench Press (Barbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Bench Press (Dumbbell)
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Chest Fly (Cable)
2 Sets
8-15 Reps
@10
4
Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Tricep Rope Push Down (Cable)
2 Sets
8-15 Reps
@10
6
Skull Crusher
1 Set
1 Set
6-12 Reps
6-12 Reps
@9
@9
7
Overhead Tricep Extension (Cable)
2 Sets
6-15 Reps
@10
Day 2
1
Pull-Up (Bodyweight)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
2
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
3
Lat Pulldown
2 Sets
8-17 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Barbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
2 Sets
6-12 Reps
@10
7
Bayesian Curl
1 Set
1 Set
8-20 Reps
8-20 Reps
@9
@10
Day 5
1
Barbell Row
1 Set
2 Sets
6-15 Reps
6-15 Reps
@9
@10
2
Lat Pulldown
3 Sets
8-15 Reps
@10
3
Pendlay Row
2 Sets
8-15 Reps
@10
4
Reverse Pec Deck
3 Sets
10-20 Reps
@10
5
Bicep Curl (Dumbbell)
2 Sets
6-12 Reps
@10
6
Hammer Curl
1 Set
1 Set
6-15 Reps
6-15 Reps
@10
@10
7
Bicep Curl (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
@10
@10
Day 6
1
Squat (Barbell)
1 Set
2 Sets
5-15 Reps
5-15 Reps
@8
@9
2
Romanian Deadlift (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
3
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
6-12 Reps
6-12 Reps
@9
@10
4
Lying Leg Curl
3 Sets
8-15 Reps
@10
5
Leg Extension
2 Sets
8-15 Reps
@10
6
Seated Calf Raise
3 Sets
10-20 Reps
@10
7
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
@10