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BoostcampPNG

PPL

by eli O.
1 athletes joined

Program Description

Become better.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 22, 2025 02:17
  • Last Edited
    Jul 22, 2025 02:18
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Lateral Raise (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Chest Fly (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Lateral Raise (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Chest Fly (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Lateral Raise (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Chest Fly (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Lateral Raise (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Chest Fly (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Lateral Raise (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Chest Fly (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Lateral Raise (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Chest Fly (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Lateral Raise (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Chest Fly (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Lateral Raise (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Chest Fly (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Lateral Raise (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Chest Fly (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Lateral Raise (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Chest Fly (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Lateral Raise (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Chest Fly (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Lateral Raise (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Chest Fly (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Lateral Raise (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Chest Fly (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Lateral Raise (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Chest Fly (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Lateral Raise (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Chest Fly (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Lateral Raise (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Chest Fly (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Lateral Raise (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Chest Fly (Cable)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Lateral Raise (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Chest Fly (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
JM Press
2
6 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
JM Press
2
6 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
JM Press
2
6 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
JM Press
2
6 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
JM Press
2
6 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
JM Press
2
6 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
JM Press
2
6 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
JM Press
2
6 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
JM Press
2
6 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
JM Press
2
6 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
JM Press
2
6 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
JM Press
2
6 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
JM Press
2
6 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
JM Press
2
6 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
JM Press
2
6 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
JM Press
2
6 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
JM Press
2
6 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6 reps
RPE 10
2
JM Press
2
6 reps
RPE 10
3
T-Bar Row
2
6 reps
RPE 10
4
Kelso Shrug
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Leg Press
2
6 reps
RPE 10
3
Hamstring Curl
2
6 reps
RPE 10
4
Hanging Leg Raise
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Leg Press
2
6 reps
RPE 10
3
Hamstring Curl
2
6 reps
RPE 10
4
Hanging Leg Raise
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Leg Press
2
6 reps
RPE 10
3
Hamstring Curl
2
6 reps
RPE 10
4
Hanging Leg Raise
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Leg Press
2
6 reps
RPE 10
3
Hamstring Curl
2
6 reps
RPE 10
4
Hanging Leg Raise
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Leg Press
2
6 reps
RPE 10
3
Hamstring Curl
2
6 reps
RPE 10
4
Hanging Leg Raise
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Leg Press
2
6 reps
RPE 10
3
Hamstring Curl
2
6 reps
RPE 10
4
Hanging Leg Raise
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Leg Press
2
6 reps
RPE 10
3
Hamstring Curl
2
6 reps
RPE 10
4
Hanging Leg Raise
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Leg Press
2
6 reps
RPE 10
3
Hamstring Curl
2
6 reps
RPE 10
4
Hanging Leg Raise
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Leg Press
2
6 reps
RPE 10
3
Hamstring Curl
2
6 reps
RPE 10
4
Hanging Leg Raise
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Leg Press
2
6 reps
RPE 10
3
Hamstring Curl
2
6 reps
RPE 10
4
Hanging Leg Raise
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Leg Press
2
6 reps
RPE 10
3
Hamstring Curl
2
6 reps
RPE 10
4
Hanging Leg Raise
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Leg Press
2
6 reps
RPE 10
3
Hamstring Curl
2
6 reps
RPE 10
4
Hanging Leg Raise
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Leg Press
2
6 reps
RPE 10
3
Hamstring Curl
2
6 reps
RPE 10
4
Hanging Leg Raise
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Leg Press
2
6 reps
RPE 10
3
Hamstring Curl
2
6 reps
RPE 10
4
Hanging Leg Raise
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Leg Press
2
6 reps
RPE 10
3
Hamstring Curl
2
6 reps
RPE 10
4
Hanging Leg Raise
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Leg Press
2
6 reps
RPE 10
3
Hamstring Curl
2
6 reps
RPE 10
4
Hanging Leg Raise
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Leg Press
2
6 reps
RPE 10
3
Hamstring Curl
2
6 reps
RPE 10
4
Hanging Leg Raise
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Leg Press
2
6 reps
RPE 10
3
Hamstring Curl
2
6 reps
RPE 10
4
Hanging Leg Raise
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
6 reps
RPE 10
2
Shoulder Press (Machine)
2
6 reps
RPE 10
3
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
4
JM Press
2
6 reps
RPE 10
5
Tricep Extension (Cable)
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
2
6 reps
RPE 10
3
Lat Pulldown
2
6 reps
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Kelso Shrug
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
2
6 reps
RPE 10
3
Lat Pulldown
2
6 reps
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Kelso Shrug
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
2
6 reps
RPE 10
3
Lat Pulldown
2
6 reps
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Kelso Shrug
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
2
6 reps
RPE 10
3
Lat Pulldown
2
6 reps
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Kelso Shrug
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
2
6 reps
RPE 10
3
Lat Pulldown
2
6 reps
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Kelso Shrug
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
2
6 reps
RPE 10
3
Lat Pulldown
2
6 reps
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Kelso Shrug
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
2
6 reps
RPE 10
3
Lat Pulldown
2
6 reps
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Kelso Shrug
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
2
6 reps
RPE 10
3
Lat Pulldown
2
6 reps
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Kelso Shrug
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
2
6 reps
RPE 10
3
Lat Pulldown
2
6 reps
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Kelso Shrug
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
2
6 reps
RPE 10
3
Lat Pulldown
2
6 reps
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Kelso Shrug
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
2
6 reps
RPE 10
3
Lat Pulldown
2
6 reps
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Kelso Shrug
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
2
6 reps
RPE 10
3
Lat Pulldown
2
6 reps
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Kelso Shrug
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
2
6 reps
RPE 10
3
Lat Pulldown
2
6 reps
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Kelso Shrug
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
2
6 reps
RPE 10
3
Lat Pulldown
2
6 reps
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Kelso Shrug
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
2
6 reps
RPE 10
3
Lat Pulldown
2
6 reps
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Kelso Shrug
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
2
6 reps
RPE 10
3
Lat Pulldown
2
6 reps
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Kelso Shrug
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
2
6 reps
RPE 10
3
Lat Pulldown
2
6 reps
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Kelso Shrug
2
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
6 reps
RPE 10
2
Pec Deck (Machine)
2
6 reps
RPE 10
3
Lat Pulldown
2
6 reps
RPE 10
4
T-Bar Row
2
6 reps
RPE 10
5
Kelso Shrug
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Hamstring Curl
2
6 reps
RPE 10
3
Hanging Leg Raise
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Hamstring Curl
2
6 reps
RPE 10
3
Hanging Leg Raise
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Hamstring Curl
2
6 reps
RPE 10
3
Hanging Leg Raise
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Hamstring Curl
2
6 reps
RPE 10
3
Hanging Leg Raise
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Hamstring Curl
2
6 reps
RPE 10
3
Hanging Leg Raise
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Hamstring Curl
2
6 reps
RPE 10
3
Hanging Leg Raise
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Hamstring Curl
2
6 reps
RPE 10
3
Hanging Leg Raise
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Hamstring Curl
2
6 reps
RPE 10
3
Hanging Leg Raise
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Hamstring Curl
2
6 reps
RPE 10
3
Hanging Leg Raise
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Hamstring Curl
2
6 reps
RPE 10
3
Hanging Leg Raise
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Hamstring Curl
2
6 reps
RPE 10
3
Hanging Leg Raise
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Hamstring Curl
2
6 reps
RPE 10
3
Hanging Leg Raise
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Hamstring Curl
2
6 reps
RPE 10
3
Hanging Leg Raise
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Hamstring Curl
2
6 reps
RPE 10
3
Hanging Leg Raise
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Hamstring Curl
2
6 reps
RPE 10
3
Hanging Leg Raise
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Hamstring Curl
2
6 reps
RPE 10
3
Hanging Leg Raise
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Hamstring Curl
2
6 reps
RPE 10
3
Hanging Leg Raise
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
6 reps
RPE 10
2
Hamstring Curl
2
6 reps
RPE 10
3
Hanging Leg Raise
2
6 reps
RPE 10
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Shoulder Press (Machine)
2 Sets
6 Reps
@10
3
Lateral Raise (Cable)
2 Sets
6 Reps
@10
4
Preacher Curl (EZ Bar)
2 Sets
6 Reps
@10
5
Chest Fly (Cable)
2 Sets
6 Reps
@10
Day 2
1
Lat Pulldown
2 Sets
6 Reps
@10
2
JM Press
2 Sets
6 Reps
@10
3
T-Bar Row
2 Sets
6 Reps
@10
4
Kelso Shrug
2 Sets
6 Reps
@10
5
Tricep Extension (Cable)
2 Sets
6 Reps
@10
Day 3
1
Leg Extension
2 Sets
6 Reps
@10
2
Leg Press
2 Sets
6 Reps
@10
3
Hamstring Curl
2 Sets
6 Reps
@10
4
Hanging Leg Raise
2 Sets
6 Reps
@10
Day 4
1
Lateral Raise (Cable)
2 Sets
6 Reps
@10
2
Shoulder Press (Machine)
2 Sets
6 Reps
@10
3
Preacher Curl (EZ Bar)
2 Sets
6 Reps
@10
4
JM Press
2 Sets
6 Reps
@10
5
Tricep Extension (Cable)
2 Sets
6 Reps
@10
Day 5
1
Incline Bench Press (Barbell)
2 Sets
6 Reps
@10
2
Pec Deck (Machine)
2 Sets
6 Reps
@10
3
Lat Pulldown
2 Sets
6 Reps
@10
4
T-Bar Row
2 Sets
6 Reps
@10
5
Kelso Shrug
2 Sets
6 Reps
@10
Day 6
1
Leg Extension
2 Sets
6 Reps
@10
2
Hamstring Curl
2 Sets
6 Reps
@10
3
Hanging Leg Raise
2 Sets
6 Reps
@10