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BoostcampPNG

The Regimen p/p/l

by Geordi S.
4.0
(1 rating)

Program Description

To increase musculature

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 29, 2024 06:50
  • Last Edited
    Jun 18, 2025 11:01

Summary

**The Regimen p/p/l** is a comprehensive 10-week program designed for those ready to elevate their strength training with a focused push/pull/legs split. Committing to five days a week, you'll engage in targeted workouts that emphasize muscle growth and strength through a variety of exercises, including bench presses, lat pulldowns, and skull crushers. Each session incorporates dynamic double progression techniques to ensure continuous improvement and challenge. Perfect for gym-goers looking to maximize their gains and refine their lifting technique!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Shoulder Press (Machine)
3
15 reps
RPE 7.5
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Skull Crusher
3
10 reps
RPE 6.5
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Shoulder Press (Machine)
3
15 reps
RPE 7.5
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Skull Crusher
3
10 reps
RPE 6.5
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Shoulder Press (Machine)
3
15 reps
RPE 7.5
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Skull Crusher
3
10 reps
RPE 6.5
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Shoulder Press (Machine)
3
15 reps
RPE 7.5
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Skull Crusher
3
10 reps
RPE 6.5
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Shoulder Press (Machine)
3
15 reps
RPE 7.5
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Skull Crusher
3
10 reps
RPE 6.5
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Shoulder Press (Machine)
3
15 reps
RPE 7.5
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Skull Crusher
3
10 reps
RPE 6.5
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Shoulder Press (Machine)
3
15 reps
RPE 7.5
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Skull Crusher
3
10 reps
RPE 6.5
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Shoulder Press (Machine)
3
15 reps
RPE 7.5
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Skull Crusher
3
10 reps
RPE 6.5
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Shoulder Press (Machine)
3
15 reps
RPE 7.5
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Skull Crusher
3
10 reps
RPE 6.5
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
20 reps
RPE 6.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Wide Grip)
1
1
1
1
6 reps
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
RPE 8
2
Shoulder Press (Machine)
3
15 reps
RPE 7.5
3
Dip (Bodyweight)
3
8 reps
RPE 7
4
Skull Crusher
3
10 reps
RPE 6.5
5
Lateral Raise (Cable)
3
12 reps
RPE 7
6
Tricep Extension (Cable)
3
20 reps
RPE 6.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
3
Standing Pullover (Cable)
3
20 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
3
Standing Pullover (Cable)
3
20 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
3
Standing Pullover (Cable)
3
20 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
3
Standing Pullover (Cable)
3
20 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
3
Standing Pullover (Cable)
3
20 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
3
Standing Pullover (Cable)
3
20 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
3
Standing Pullover (Cable)
3
20 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
3
Standing Pullover (Cable)
3
20 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
3
Standing Pullover (Cable)
3
20 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
6 reps
RPE 8.5
2
Seated Row (Cable)
1
1
1
12 reps
12 reps
12 reps
RPE 7
RPE 7.5
RPE 8
3
Standing Pullover (Cable)
3
20 reps
RPE 7
4
Hammer Curl
3
10 reps
RPE 9
5
Incline Curl (Dumbbell)
3
12 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 7.5
7
Bayesian Curl
3
12 reps
RPE 7.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
1
3
10 reps
5 reps
4 reps
3 reps
2 reps
4 reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
12 reps
RPE 7.5
7
Cable Crunch
3
15 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
1
3
10 reps
5 reps
4 reps
3 reps
2 reps
4 reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
12 reps
RPE 7.5
7
Cable Crunch
3
15 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
1
3
10 reps
5 reps
4 reps
3 reps
2 reps
4 reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
12 reps
RPE 7.5
7
Cable Crunch
3
15 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
1
3
10 reps
5 reps
4 reps
3 reps
2 reps
4 reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
12 reps
RPE 7.5
7
Cable Crunch
3
15 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
1
3
10 reps
5 reps
4 reps
3 reps
2 reps
4 reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
12 reps
RPE 7.5
7
Cable Crunch
3
15 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
1
3
10 reps
5 reps
4 reps
3 reps
2 reps
4 reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
12 reps
RPE 7.5
7
Cable Crunch
3
15 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
1
3
10 reps
5 reps
4 reps
3 reps
2 reps
4 reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
12 reps
RPE 7.5
7
Cable Crunch
3
15 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
1
3
10 reps
5 reps
4 reps
3 reps
2 reps
4 reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
12 reps
RPE 7.5
7
Cable Crunch
3
15 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
1
3
10 reps
5 reps
4 reps
3 reps
2 reps
4 reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
12 reps
RPE 7.5
7
Cable Crunch
3
15 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
1
1
1
1
1
3
10 reps
5 reps
4 reps
3 reps
2 reps
4 reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3
10 reps
RPE 7.5
3
Leg Press (45 Degrees)
1
1
1
15 reps
15 reps
15 reps
RPE 7
RPE 7.5
RPE 8
4
Leg Extension
2
1
12 reps
15 reps
RPE 8
RPE 8
5
Lying Leg Curl
3
10 reps
RPE 8
6
Seated Calf Raise
3
12 reps
RPE 7.5
7
Cable Crunch
3
15 reps
RPE 7.5
8
Leg Raise (Captain's Chair)
3
15 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
80%
2
Decline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
777 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
80%
2
Decline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
777 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
80%
2
Decline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
777 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
80%
2
Decline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
777 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
80%
2
Decline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
777 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
80%
2
Decline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
777 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
80%
2
Decline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
777 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
80%
2
Decline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
777 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
80%
2
Decline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
777 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
4 reps
80%
2
Decline Bench Press (Barbell)
1
1
1
10 reps
10 reps
10 reps
RPE 7.5
RPE 8
RPE 8.5
3
Pec Deck (Machine)
3
12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
12 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
777 reps
RPE 8.5
6
Bicep Curl (Barbell)
3
12 reps
RPE 8
7
Reverse Wrist Curl (Barbell)
3
12 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 7.5
4
Shrug (Dumbbell)
3
20 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 7.5
4
Shrug (Dumbbell)
3
20 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 7.5
4
Shrug (Dumbbell)
3
20 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 7.5
4
Shrug (Dumbbell)
3
20 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 7.5
4
Shrug (Dumbbell)
3
20 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 7.5
4
Shrug (Dumbbell)
3
20 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 7.5
4
Shrug (Dumbbell)
3
20 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 7.5
4
Shrug (Dumbbell)
3
20 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 7.5
4
Shrug (Dumbbell)
3
20 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
RPE 8.5
2
Chest Supported Row (Machine)
3
12 reps
RPE 8
3
Face Pull
3
20 reps
RPE 7.5
4
Shrug (Dumbbell)
3
20 reps
RPE 7.5
5
Bicep Curl (Barbell)
3
10 reps
RPE 8
6
Reverse Wrist Curl (Barbell)
3
10 reps
RPE 8
Week 1
1 / 10 Weeks
Day 1
1
Bench Press (Wide Grip)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
@6.5
@7
@7.5
@8
2
Shoulder Press (Machine)
3 Sets
15 Reps
@7.5
3
Dip (Bodyweight)
3 Sets
8 Reps
@7
4
Skull Crusher
3 Sets
10 Reps
@6.5
5
Lateral Raise (Cable)
3 Sets
12 Reps
@7
6
Tricep Extension (Cable)
3 Sets
20 Reps
@6.5
Day 2
1
Lat Pulldown
3 Sets
6 Reps
@8.5
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@7
@7.5
@8
3
Standing Pullover (Cable)
3 Sets
20 Reps
@7
4
Hammer Curl
3 Sets
10 Reps
@9
5
Incline Curl (Dumbbell)
3 Sets
12 Reps
@8
6
Tricep Pushdown (Cable)
3 Sets
12 Reps
@7.5
7
Bayesian Curl
3 Sets
12 Reps
@7.5
Day 4
1
Seated Overhead Press (Dumbbell)
4 Sets
4 Reps
80%
2
Decline Bench Press (Barbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
@7.5
@8
@8.5
3
Pec Deck (Machine)
3 Sets
12 Reps
@8
4
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
777 Reps
@8.5
6
Bicep Curl (Barbell)
3 Sets
12 Reps
@8
7
Reverse Wrist Curl (Barbell)
3 Sets
12 Reps
@8
Day 3
1
Squat (Paused)
1 Set
1 Set
1 Set
1 Set
1 Set
3 Sets
10 Reps
5 Reps
4 Reps
3 Reps
2 Reps
4 Reps
10%
30%
50%
65%
75%
80%
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
@7.5
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@7
@7.5
@8
4
Leg Extension
2 Sets
1 Set
12 Reps
15 Reps
@8
@8
5
Lying Leg Curl
3 Sets
10 Reps
@8
6
Seated Calf Raise
3 Sets
12 Reps
@7.5
7
Cable Crunch
3 Sets
15 Reps
@7.5
8
Leg Raise (Captain's Chair)
3 Sets
15 Reps
@6
Day 5
1
Lat Pulldown
3 Sets
12 Reps
@8.5
2
Chest Supported Row (Machine)
3 Sets
12 Reps
@8
3
Face Pull
3 Sets
20 Reps
@7.5
4
Shrug (Dumbbell)
3 Sets
20 Reps
@7.5
5
Bicep Curl (Barbell)
3 Sets
10 Reps
@8
6
Reverse Wrist Curl (Barbell)
3 Sets
10 Reps
@8