Program Description
**Dpuck’s Push, Pull, Legs** is a comprehensive 12-week bodybuilding program designed for lifters of all levels, from beginners to intermediates. This program encompasses a balanced split of push, pull, and leg workouts, ensuring a well-rounded approach to muscle growth and strength development. With 60-minute sessions scheduled Five days a week, you'll engage in a variety of exercises targeting all major muscle groups using standard gym equipment. Get ready to build muscle, enhance your physique, and elevate your fitness journey with this structured and effective training plan!
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedFeb 15, 2026 05:01
- Last EditedFeb 16, 2026 09:53
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Upper Back
12.3%
Front Delts
10.3%
Biceps
9.1%
Lats
8.2%
Chest
7.4%
Hamstrings
7.4%
Middle Delts
6.6%
Quadriceps
6.6%
Glutes
5.8%
Rear Delts
4.1%
Forearms
2.5%
Lower Back
2.5%
Calves
2.5%
Abductors
0.8%
Abs
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
3
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
3
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
3
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
3
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
3
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
3
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
3
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
3
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
3
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
3
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
3
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
10 reps
10 reps
RPE 8.5
RPE 9
3
Lateral Raise (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Tricep Pushdown (Cable)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
5
Skull Crusher (Barbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Bayesian Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Bayesian Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Bayesian Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Bayesian Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Bayesian Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Bayesian Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Bayesian Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Bayesian Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Bayesian Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Bayesian Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Bayesian Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
12 reps
12 reps
RPE 8.5
RPE 9
2
Barbell Row
1
1
8 reps
8 reps
RPE 8.5
RPE 9
3
Rear Delt Fly (Cable)
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Bicep Curl (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Bayesian Curl
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
2
Leg Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
3
Leg Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Back Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
2
Leg Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
3
Leg Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Back Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
2
Leg Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
3
Leg Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Back Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
2
Leg Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
3
Leg Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Back Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
2
Leg Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
3
Leg Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Back Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
2
Leg Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
3
Leg Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Back Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
2
Leg Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
3
Leg Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Back Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
2
Leg Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
3
Leg Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Back Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
2
Leg Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
3
Leg Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Back Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
2
Leg Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
3
Leg Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Back Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
2
Leg Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
3
Leg Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Back Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
2
Leg Press
1
1
12 reps
12 reps
RPE 8.5
RPE 9
3
Leg Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
4
Back Extension
1
1
15 reps
15 reps
RPE 8.5
RPE 9
5
Standing Calf Raise
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Close Grip Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Close Grip Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Close Grip Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Close Grip Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Close Grip Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Close Grip Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Close Grip Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Close Grip Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Close Grip Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Close Grip Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Close Grip Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Standing Shoulder Press (Dumbbell)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Close Grip Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
3
Pec Deck (Machine)
1
1
1
15 reps
15 reps
15 reps
RPE 8
RPE 8.5
RPE 9
4
Lateral Raise (Dumbbell)
1
1
1
12 reps
12 reps
12 reps
RPE 8.5
RPE 9
RPE 9.5
5
Single Arm Overhead Tricep Extension
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Cable Low Row
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Kelso Shrug
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Cable Low Row
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Kelso Shrug
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Cable Low Row
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Kelso Shrug
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Cable Low Row
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Kelso Shrug
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Cable Low Row
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Kelso Shrug
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Cable Low Row
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Kelso Shrug
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Cable Low Row
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Kelso Shrug
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Cable Low Row
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Kelso Shrug
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Cable Low Row
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Kelso Shrug
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Cable Low Row
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Kelso Shrug
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Cable Low Row
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Kelso Shrug
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
1
1
6 reps
6 reps
RPE 8.5
RPE 9
2
Seated Hamstring Curl
1
1
1
12 reps
12 reps
12 reps
RPE 8
RPE 8.5
RPE 9
3
Cable Low Row
2
1
10 reps
10 reps
RPE 8.5
RPE 9
4
Romanian Deadlift (Dumbbell)
1
1
8 reps
8 reps
RPE 8.5
RPE 9
5
Kelso Shrug
1
1
12 reps
12 reps
RPE 8.5
RPE 9
6
Hammer Curl (Dumbbell)
1
1
12 reps
12 reps
RPE 8.5
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)1 Set
1 Set
6 Reps
6 Reps
@8.5
@9
2
Incline Bench Press (Dumbbell)1 Set
1 Set
10 Reps
10 Reps
@8.5
@9
3
Lateral Raise (Cable)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
4
Tricep Pushdown (Cable)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
5
Skull Crusher (Barbell)1 Set
1 Set
8 Reps
8 Reps
@8.5
@9
Day 2
1
Lat Pulldown2 Sets
1 Set
12 Reps
12 Reps
@8.5
@9
2
Barbell Row1 Set
1 Set
8 Reps
8 Reps
@8.5
@9
3
Rear Delt Fly (Cable)1 Set
1 Set
15 Reps
15 Reps
@8.5
@9
4
Bicep Curl (Dumbbell)1 Set
1 Set
8 Reps
8 Reps
@8.5
@9
5
Bayesian Curl1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
Day 3
1
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
8 Reps
8 Reps
@8.5
@9
2
Leg Press1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
3
Leg Extension1 Set
1 Set
15 Reps
15 Reps
@8.5
@9
4
Back Extension1 Set
1 Set
15 Reps
15 Reps
@8.5
@9
5
Standing Calf Raise1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
Day 4
1
Standing Shoulder Press (Dumbbell)1 Set
1 Set
6 Reps
6 Reps
@8.5
@9
2
Close Grip Bench Press (Smith Machine)1 Set
1 Set
6 Reps
6 Reps
@8.5
@9
3
Pec Deck (Machine)1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8.5
@9
4
Lateral Raise (Dumbbell)1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8.5
@9
@9.5
5
Single Arm Overhead Tricep Extension1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
Day 5
1
Chest Supported Row (Machine)1 Set
1 Set
6 Reps
6 Reps
@8.5
@9
2
Seated Hamstring Curl1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@8
@8.5
@9
3
Cable Low Row2 Sets
1 Set
10 Reps
10 Reps
@8.5
@9
4
Romanian Deadlift (Dumbbell)1 Set
1 Set
8 Reps
8 Reps
@8.5
@9
5
Kelso Shrug1 Set
1 Set
12 Reps
12 Reps
@8.5
@9
6
Hammer Curl (Dumbbell)1 Set
1 Set
12 Reps
12 Reps
@8.5
@9