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BoostcampPNG

PPL

by eli O.
1 athletes joined
5.0
(1 rating)

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 23, 2025 10:00

Summary

Transform your physique with this comprehensive 18-week Push-Pull-Legs (PPL) program, designed for those ready to commit to six days of intense training each week. This structured plan targets all major muscle groups, ensuring balanced development and strength gains through a variety of exercises, including barbell presses, cable flys, and machine workouts. Perfect for gym enthusiasts looking to elevate their lifting game, this program emphasizes progressive overload to maximize results. Get ready to push your limits and achieve the physique you've always wanted!
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.2%
Chest
12.3%
Upper Back
12.3%
Front Delts
11.4%
Middle Delts
9.5%
Lats
8.5%
Biceps
8.5%
Quadriceps
7.1%
Hamstrings
6.2%
Abs
4.7%
Glutes
1.9%
Rear Delts
0.9%
Forearms
0.9%
Lower Back
0.9%
Abductors
0.5%
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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