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Ppl ul

by Owen G.

Program Description

To get stronger and bigger

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle & Sculpting, Athletics, Powerlifting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jul 11, 2025 02:21
  • Last Edited
    Jul 14, 2025 02:58

Summary

Unlock your strength with the PPL UL program, a comprehensive 18-week training plan designed for serious lifters. With five days of focused workouts each week, you'll target all major muscle groups through a mix of machines, cables, and free weights. This program emphasizes progressive overload and includes exercises like the Chest Fly, Lat Pulldown, and JM Press, ensuring you build muscle and increase strength effectively. Get ready to elevate your fitness game and achieve your goals with structured, challenging sessions!
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9
RPE 9
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Shoulder Press (Machine)
2
7 reps
RPE 8
5
JM Press
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
7 reps
6 reps
RPE 9
RPE 9
2
Chest Supported Row (Machine)
2
8 reps
RPE 9
3
Seated Wide-Grip Row (Cable)
2
7 reps
RPE 8.5
4
Rear Delt Fly (Cable)
2
7 reps
RPE 8
5
Preacher Curl (EZ Bar)
1
1
9 reps
7 reps
RPE 9.5
RPE 9.5
6
Hammer Curl (Dumbbell)
2
8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
7 reps
5 reps
RPE 9.5
RPE 9.5
2
Leg Extension
1
1
30 reps
15 reps
RPE 6.5
RPE 6.5
3
Leg Press
1
2
15 reps
10 reps
RPE 8.5
RPE 8.5
4
Hamstring Curl
1
6 reps
RPE 8.5
5
Stiff Leg Deadlift
1
8 reps
RPE 8
6
Decline Sit Up (Weighted)
1
1
10 reps
8 reps
RPE 8.5
RPE 8.5
7
Side Plank
2
1 mins
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Fly (Machine)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
2
Incline Bench Press (Dumbbell)
1
1
6 reps
5 reps
RPE 8.5
RPE 8.5
3
Lateral Raise (Cable)
2
8 reps
RPE 8
4
JM Press
1
1
1
6 reps
4 reps
RPE 9.5
RPE 9.5
-
5
Single Arm Tricep Extension (Cable)
2
7 reps
RPE 8
6
Preacher Curl (EZ Bar)
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
7
Hammer Curl (Dumbbell)
1
1
8 reps
7 reps
RPE 8.5
RPE 8.5
8
Lat Pulldown
1
1
6 reps
5 reps
RPE 9.5
RPE 9.5
9
Seated Wide-Grip Row (Cable)
1
1
10 reps
9 reps
RPE 9
RPE 9
10
Face Pull
2
6 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
1
1
8 reps
6 reps
RPE 9.5
RPE 9.5
2
Seated Hamstring Curl
2
7 reps
RPE 9
3
Stiff Leg Deadlift
2
6 reps
RPE 8.5
4
Leg Extension
1
1
15 reps
RPE 8
-
5
Leg Press
1
8 reps
RPE 9
6
Decline Sit Up (Weighted)
1
1
10 reps
7 reps
RPE 9
RPE 9
7
Side Plank
2
1 mins
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Chest Fly (Machine)
1 Set
1 Set
6 Reps
5 Reps
@9
@9
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
5 Reps
@8.5
@8.5
3
Lateral Raise (Cable)
1 Set
1 Set
6 Reps
4 Reps
@8
@8
4
Shoulder Press (Machine)
2 Sets
7 Reps
@8
5
JM Press
1 Set
1 Set
7 Reps
5 Reps
@9.5
@9.5
6
Single Arm Tricep Extension (Cable)
2 Sets
6 Reps
@7
Day 2
1
Lat Pulldown
1 Set
1 Set
7 Reps
6 Reps
@9
@9
2
Chest Supported Row (Machine)
2 Sets
8 Reps
@9
3
Seated Wide-Grip Row (Cable)
2 Sets
7 Reps
@8.5
4
Rear Delt Fly (Cable)
2 Sets
7 Reps
@8
5
Preacher Curl (EZ Bar)
1 Set
1 Set
9 Reps
7 Reps
@9.5
@9.5
6
Hammer Curl (Dumbbell)
2 Sets
8 Reps
@9
Day 3
1
Standing Calf Raise
1 Set
1 Set
7 Reps
5 Reps
@9.5
@9.5
2
Leg Extension
1 Set
1 Set
30 Reps
15 Reps
@6.5
@6.5
3
Leg Press
1 Set
2 Sets
15 Reps
10 Reps
@8.5
@8.5
4
Hamstring Curl
1 Set
6 Reps
@8.5
5
Stiff Leg Deadlift
1 Set
8 Reps
@8
6
Decline Sit Up (Weighted)
1 Set
1 Set
10 Reps
8 Reps
@8.5
@8.5
7
Side Plank
2 Sets
1 mins
@9.5
Day 4
1
Chest Fly (Machine)
1 Set
1 Set
6 Reps
5 Reps
@9.5
@9.5
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6 Reps
5 Reps
@8.5
@8.5
3
Lateral Raise (Cable)
2 Sets
8 Reps
@8
4
JM Press
1 Set
1 Set
1 Set
6 Reps
4 Reps
@9.5
@9.5
-
5
Single Arm Tricep Extension (Cable)
2 Sets
7 Reps
@8
6
Preacher Curl (EZ Bar)
1 Set
1 Set
6 Reps
5 Reps
@9.5
@9.5
7
Hammer Curl (Dumbbell)
1 Set
1 Set
8 Reps
7 Reps
@8.5
@8.5
8
Lat Pulldown
1 Set
1 Set
6 Reps
5 Reps
@9.5
@9.5
9
Seated Wide-Grip Row (Cable)
1 Set
1 Set
10 Reps
9 Reps
@9
@9
10
Face Pull
2 Sets
6 Reps
@8
Day 5
1
Standing Calf Raise
1 Set
1 Set
8 Reps
6 Reps
@9.5
@9.5
2
Seated Hamstring Curl
2 Sets
7 Reps
@9
3
Stiff Leg Deadlift
2 Sets
6 Reps
@8.5
4
Leg Extension
1 Set
1 Set
15 Reps
@8
-
5
Leg Press
1 Set
8 Reps
@9
6
Decline Sit Up (Weighted)
1 Set
1 Set
10 Reps
7 Reps
@9
@9
7
Side Plank
2 Sets
1 mins
@8