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Optimal 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 03, 2025 07:52
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
3
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
3
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
3
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
3
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
3
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
3
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
3
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
3
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
3
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
3
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
3
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
1
6-8 reps
RPE 8-10
5
JM Press
2
6-8 reps
RPE 8-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
2
4-6 reps
RPE 8-10
2
Chest Fly (Cable)
2
6-8 reps
RPE 8-10
3
One Arm Lateral Raise (Cable)
2
6-8 reps
RPE 8-10
4
Single Arm Tricep Extension (Cable)
1
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
Pull-Up (Weighted)
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
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
Pull-Up (Weighted)
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
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
Pull-Up (Weighted)
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
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
Pull-Up (Weighted)
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
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
Pull-Up (Weighted)
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
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
Pull-Up (Weighted)
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
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
Pull-Up (Weighted)
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
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
Pull-Up (Weighted)
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
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
Pull-Up (Weighted)
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
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
Pull-Up (Weighted)
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
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
Pull-Up (Weighted)
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
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
Pull-Up (Weighted)
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
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
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
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
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
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
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
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 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
5-7 reps
RPE 8-10
5
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
5-7 reps
RPE 8-10
5
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
5-7 reps
RPE 8-10
5
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
5-7 reps
RPE 8-10
5
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
5-7 reps
RPE 8-10
5
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
5-7 reps
RPE 8-10
5
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
5-7 reps
RPE 8-10
5
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
5-7 reps
RPE 8-10
5
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
5-7 reps
RPE 8-10
5
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
5-7 reps
RPE 8-10
5
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
5-7 reps
RPE 8-10
5
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
5-7 reps
RPE 8-10
5
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
Lat Pulldown
2
6-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 reps
RPE 8-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
6-8 reps
RPE 8-10
2
Chest Supported Row (Machine)
2
4-6 reps
RPE 8-10
3
Lat Pulldown (Single Arm)
1
6-8 reps
RPE 8-10
4
Single Arm Rear Delt Cable Fly
2
6-8 reps
RPE 8-10
5
Hammer Curl (Dumbbell)
2
6-10 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
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
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
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
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
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
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
Week 1
1 / 12 Weeks
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
5-7 Reps
@8-10
5
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
Bench Press (Smith Machine)
2 Sets
4-6 Reps
@8-10
2
Chest Fly (Cable)
2 Sets
6-8 Reps
@8-10
3
One Arm Lateral Raise (Cable)
2 Sets
6-8 Reps
@8-10
4
Single Arm Tricep Extension (Cable)
1 Set
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
Pull-Up (Weighted)
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
Day 5
1
Lat Pulldown
2 Sets
6-8 Reps
@8-10
2
Chest Supported Row (Machine)
2 Sets
4-6 Reps
@8-10
3
Lat Pulldown (Single Arm)
1 Set
6-8 Reps
@8-10
4
Single Arm Rear Delt Cable Fly
2 Sets
6-8 Reps
@8-10
5
Hammer Curl (Dumbbell)
2 Sets
6-10 Reps
@8-10
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