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Aco's 4-day PPUL

by lksndlkvc

Program Description

Aco's 4-day PPUL training routine.

Program Overview

  • Level
    Novice, Beginner, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 08, 2025 03:25
  • Last Edited
    Nov 08, 2025 11:41

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
Upper Back
10.6%
Triceps
9.9%
Chest
9.4%
Biceps
8.7%
Lats
8.1%
Front Delts
7.5%
Forearms
7.2%
Abs
6.6%
Middle Delts
6.1%
Glutes
5.9%
Hamstrings
5.5%
Rear Delts
4.5%
Lower Back
3.1%
Quadriceps
3.1%
Abductors
1.9%
Calves
1.9%
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GooglePlay
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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
Chest Press (Machine)
5
8 reps
RPE 9
2
Cable Crossover
5
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Cable Crossover
5
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Cable Crossover
5
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Cable Crossover
5
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Cable Crossover
5
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Cable Crossover
5
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Cable Crossover
5
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Cable Crossover
5
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Cable Crossover
5
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Cable Crossover
5
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Cable Crossover
5
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Cable Crossover
5
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Cable Crossover
5
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Cable Crossover
5
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Cable Crossover
5
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Cable Crossover
5
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Cable Crossover
5
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Cable Crossover
5
12 reps
RPE 9
3
Seated Military Press (Smith Machine)
3
8 reps
RPE 9
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 9
6
Overhead Tricep Extension (Cable)
2
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Hyperextension
5
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Hyperextension
5
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Hyperextension
5
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Hyperextension
5
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Hyperextension
5
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Hyperextension
5
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Hyperextension
5
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Hyperextension
5
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Hyperextension
5
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Hyperextension
5
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Hyperextension
5
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Hyperextension
5
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Hyperextension
5
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Hyperextension
5
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Hyperextension
5
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Hyperextension
5
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Hyperextension
5
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Hyperextension
5
15 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
Incline Curl (Dumbbell)
4
12 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
5
8 reps
RPE 9
2
Seated Row (Cable)
5
8 reps
RPE 9
3
Lateral Raise (Dumbbell)
3
12 reps
RPE 9
4
Rear Delt Fly (Cable)
3
12 reps
RPE 9
5
V-Handle Tricep Pushdown (Cable)
4
12 reps
RPE 9
6
Incline Curl (Dumbbell)
4
12 reps
RPE 9
7
Wrist Curls
5
20 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Glute Kickback
4
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Glute Kickback
4
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Glute Kickback
4
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Glute Kickback
4
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Glute Kickback
4
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Glute Kickback
4
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Glute Kickback
4
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Glute Kickback
4
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Glute Kickback
4
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Glute Kickback
4
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Glute Kickback
4
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Glute Kickback
4
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Glute Kickback
4
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Glute Kickback
4
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Glute Kickback
4
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Glute Kickback
4
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Glute Kickback
4
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
12 reps
RPE 9
2
Leg Curl
5
12 reps
RPE 9
3
Glute Kickback
4
12 reps
RPE 9
4
Hip Abductor (Machine)
3
12 reps
RPE 9
5
Seated Calf Raise
3
20 reps
RPE 9
6
Cable Crunch
5
12 reps
RPE 9
Week 1
1 / 18 Weeks
Day 3
1
Chest Press (Machine)
5 Sets
8 Reps
@9
2
Seated Row (Cable)
5 Sets
8 Reps
@9
3
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
4
Rear Delt Fly (Cable)
3 Sets
12 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
4 Sets
12 Reps
@9
6
Incline Curl (Dumbbell)
4 Sets
12 Reps
@9
7
Wrist Curls
5 Sets
20 Reps
@9
Day 1
1
Chest Press (Machine)
5 Sets
8 Reps
@9
2
Cable Crossover
5 Sets
12 Reps
@9
3
Seated Military Press (Smith Machine)
3 Sets
8 Reps
@9
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@9
5
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@9
6
Overhead Tricep Extension (Cable)
2 Sets
12 Reps
@9
7
Wrist Curls
5 Sets
20 Reps
@9
Day 2
1
Lat Pulldown
5 Sets
8 Reps
@9
2
Seated Row (Cable)
5 Sets
8 Reps
@9
3
Hyperextension
5 Sets
15 Reps
@9
4
Rear Delt Fly (Cable)
3 Sets
12 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
12 Reps
@9
6
Cable Crunch
5 Sets
12 Reps
@9
Day 4
1
Leg Extension
5 Sets
12 Reps
@9
2
Leg Curl
5 Sets
12 Reps
@9
3
Glute Kickback
4 Sets
12 Reps
@9
4
Hip Abductor (Machine)
3 Sets
12 Reps
@9
5
Seated Calf Raise
3 Sets
20 Reps
@9
6
Cable Crunch
5 Sets
12 Reps
@9