PPL

by Dani A.

Program Description

Well Balanced Optimal PPL split designed to built a well balanced physique.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 03, 2025 07:21
  • Last Edited
    Jul 21, 2025 02:15

Summary

Unleash your strength with the PPL program, a comprehensive 12-week journey designed for serious lifters. This 6-day-a-week regimen focuses on push, pull, and legs, ensuring balanced muscle development and optimal recovery. Each session includes a mix of machine, barbell, and bodyweight exercises, like the Lying Leg Curl and Bulgarian Split Squat, tailored to challenge your limits and build muscle effectively. Get ready to transform your physique and elevate your performance, all from the convenience of your garage gym!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
4A
Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4B
Behind The Back Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 8-10
3
Lat Pulldown
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Bulgarian Split Squat (Barbell)
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Bulgarian Split Squat (Barbell)
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Bulgarian Split Squat (Barbell)
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Bulgarian Split Squat (Barbell)
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Bulgarian Split Squat (Barbell)
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Bulgarian Split Squat (Barbell)
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Bulgarian Split Squat (Barbell)
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Bulgarian Split Squat (Barbell)
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Bulgarian Split Squat (Barbell)
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Bulgarian Split Squat (Barbell)
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-10 reps
RPE 8-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Bulgarian Split Squat (Barbell)
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Bulgarian Split Squat (Barbell)
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 8-10
3
Lat Pulldown
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 8-10
3
Lat Pulldown
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 8-10
3
Lat Pulldown
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 8-10
3
Lat Pulldown
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 8-10
3
Lat Pulldown
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 8-10
3
Lat Pulldown
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 8-10
3
Lat Pulldown
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 8-10
3
Lat Pulldown
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 8-10
3
Lat Pulldown
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 8-10
3
Lat Pulldown
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 8-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
2
Lat Pulldown (Single Arm)
2
6-8 reps
RPE 8-10
3
Lat Pulldown
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Preacher Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Hammer Curl (Dumbbell)
1
6-10 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
1
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
1
6-8 reps
RPE 8-10
4
AD Press (Smith Machine)
2
4-6 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
1
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
1
6-8 reps
RPE 8-10
4
AD Press (Smith Machine)
2
4-6 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
1
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
1
6-8 reps
RPE 8-10
4
AD Press (Smith Machine)
2
4-6 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
1
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
1
6-8 reps
RPE 8-10
4
AD Press (Smith Machine)
2
4-6 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
1
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
1
6-8 reps
RPE 8-10
4
AD Press (Smith Machine)
2
4-6 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
1
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
1
6-8 reps
RPE 8-10
4
AD Press (Smith Machine)
2
4-6 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
1
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
1
6-8 reps
RPE 8-10
4
AD Press (Smith Machine)
2
4-6 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
1
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
1
6-8 reps
RPE 8-10
4
AD Press (Smith Machine)
2
4-6 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
1
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
1
6-8 reps
RPE 8-10
4
AD Press (Smith Machine)
2
4-6 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
1
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
1
6-8 reps
RPE 8-10
4
AD Press (Smith Machine)
2
4-6 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
1
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
1
6-8 reps
RPE 8-10
4
AD Press (Smith Machine)
2
4-6 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 8-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Bench Press (Smith Machine)
1
4-6 reps
RPE 8-10
3
Chest Fly (Cable)
1
6-8 reps
RPE 8-10
4
AD Press (Smith Machine)
2
4-6 reps
RPE 8-10
5
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
6
Single Arm Tricep Extension (Cable)
2
6-8 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 8-10
2
T-Bar Row
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Stiff Leg Deadlift
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-8 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Stiff Leg Deadlift
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-8 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Stiff Leg Deadlift
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-8 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Stiff Leg Deadlift
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-8 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Stiff Leg Deadlift
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-8 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Stiff Leg Deadlift
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-8 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Stiff Leg Deadlift
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-8 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Stiff Leg Deadlift
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-8 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Stiff Leg Deadlift
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-8 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Stiff Leg Deadlift
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-8 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Stiff Leg Deadlift
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-8 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-8 reps
RPE 8-10
2A
Leg Extension
2
6-8 reps
RPE 8-10
2B
Sissy Squat
2
8-10 reps
RPE 8-10
3
Stiff Leg Deadlift
1
6-8 reps
RPE 8-10
4
Standing Calf Raise
2
10-20 reps
RPE 8-10
5
Cable Crunch
2
6-8 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 8-10
2
T-Bar Row
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 8-10
2
T-Bar Row
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 8-10
2
T-Bar Row
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 8-10
2
T-Bar Row
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 8-10
2
T-Bar Row
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 8-10
2
T-Bar Row
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 8-10
2
T-Bar Row
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 8-10
2
T-Bar Row
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 8-10
2
T-Bar Row
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 8-10
2
T-Bar Row
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
RPE 8-10
2
T-Bar Row
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Rear Delt Fly (Cable)
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
6
Preacher Curl (Dumbbell)
1
6-8 reps
RPE 8-10
Week 1
1 / 12 Weeks
Day 6
1
Lying Leg Curl
2 Sets
6-8 Reps
@8-10
2A
Leg Extension
2 Sets
6-8 Reps
@8-10
2B
Sissy Squat
2 Sets
8-10 Reps
@8-10
3
Stiff Leg Deadlift
1 Set
6-8 Reps
@8-10
4
Standing Calf Raise
2 Sets
10-20 Reps
@8-10
5
Cable Crunch
2 Sets
6-8 Reps
@8-10
Day 3
1
Lying Leg Curl
2 Sets
6-8 Reps
@8-10
2A
Leg Extension
2 Sets
6-8 Reps
@8-10
2B
Sissy Squat
2 Sets
8-10 Reps
@8-10
3
Bulgarian Split Squat (Barbell)
1 Set
6-8 Reps
@8-10
4
Standing Calf Raise
2 Sets
10-20 Reps
@8-10
5
Cable Crunch
2 Sets
6-10 Reps
@8-10
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
4-6 Reps
@8-10
2
Bench Press (Smith Machine)
1 Set
4-6 Reps
@8-10
3
Chest Fly (Cable)
1 Set
6-8 Reps
@8-10
4
AD Press (Smith Machine)
2 Sets
4-6 Reps
@8-10
5
One Arm Lateral Raise (Cable)
2 Sets
6-8 Reps
@8-10
6
Single Arm Tricep Extension (Cable)
2 Sets
6-8 Reps
@8-10
Day 1
1
Dip (Weighted)
2 Sets
4-6 Reps
@8-10
2
Bench Press (Smith Machine)
2 Sets
4-6 Reps
@8-10
3
Chest Fly (Cable)
2 Sets
6-8 Reps
@8-10
4A
Lateral Raise (Cable)
2 Sets
6-8 Reps
@8-10
4B
Behind The Back Lateral Raise (Cable)
2 Sets
6-8 Reps
@8-10
5
JM Press
2 Sets
6-8 Reps
@8-10
Day 2
1
Chest Supported Row (Machine)
2 Sets
4-6 Reps
@8-10
2
Lat Pulldown (Single Arm)
2 Sets
6-8 Reps
@8-10
3
Lat Pulldown
1 Set
6-8 Reps
@8-10
4
Single Arm Rear Delt Cable Fly
2 Sets
6-8 Reps
@8-10
5
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
@8-10
6
Hammer Curl (Dumbbell)
1 Set
6-10 Reps
@8-10
Day 5
1
Pull-Up (Weighted)
2 Sets
4-6 Reps
@8-10
2
T-Bar Row
2 Sets
4-6 Reps
@8-10
3
Lat Pulldown (Single Arm)
1 Set
6-8 Reps
@8-10
4
Rear Delt Fly (Cable)
2 Sets
6-8 Reps
@8-10
5
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@8-10
6
Preacher Curl (Dumbbell)
1 Set
6-8 Reps
@8-10