Program Description
Well Balanced Optimal PPL split designed to built a well balanced physique.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding
- EquipmentGarage Gym
- Program Length12 weeks
- Time Per Workout60 minutes
- CreatedJul 03, 2025 07:21
- Last EditedJul 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!
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 Curl2 Sets
6-8 Reps
@8-10
2A
Leg Extension2 Sets
6-8 Reps
@8-10
2B
Sissy Squat2 Sets
8-10 Reps
@8-10
3
Stiff Leg Deadlift1 Set
6-8 Reps
@8-10
4
Standing Calf Raise2 Sets
10-20 Reps
@8-10
5
Cable Crunch2 Sets
6-8 Reps
@8-10
Day 3
1
Lying Leg Curl2 Sets
6-8 Reps
@8-10
2A
Leg Extension2 Sets
6-8 Reps
@8-10
2B
Sissy Squat2 Sets
8-10 Reps
@8-10
3
Bulgarian Split Squat (Barbell)1 Set
6-8 Reps
@8-10
4
Standing Calf Raise2 Sets
10-20 Reps
@8-10
5
Cable Crunch2 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 Press2 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 Pulldown1 Set
6-8 Reps
@8-10
4
Single Arm Rear Delt Cable Fly2 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 Row2 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