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Meat Hammers PPL

by Carter C.
5 athletes joined

Program Description

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Program Overview

  • Level
    Intermediate, Beginner, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Feb 12, 2025 02:53
  • Last Edited
    Sep 02, 2025 12:54

Summary

Unleash your strength with the Meat Hammers PPL program, a comprehensive 16-week training regimen designed for serious lifters. This 6-day split focuses on push, pull, and legs, ensuring balanced muscle development and optimal recovery. Each workout incorporates a variety of exercises, from barbell squats to cable tricep extensions, tailored to challenge your limits and build muscle. Equip yourself with a full gym and get ready to hammer out results that will transform your physique and boost your performance!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.7%
Hamstrings
12.2%
Lats
11.7%
Quadriceps
10.2%
Chest
9.8%
Biceps
8.8%
Triceps
7.8%
Glutes
6.8%
Calves
4.9%
Lower Back
4.4%
Front Delts
3.9%
Abs
3.9%
Adductors
2%
Forearms
1%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Good Morning
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12-15 reps
RPE 10
2
T-Bar Row
3
12-15 reps
RPE 10
3
Lat Pullaround
3
12-15 reps
RPE 10
4
Pendlay Row
3
12-15 reps
RPE 10
5
Bicep Curl (Cable)
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 10
2
Romanian Deadlift (Barbell)
3
12-15 reps
RPE 10
3
Leg Extension
3
12-15 reps
RPE 10
4
Leg Curl
3
12-15 reps
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-8 reps
RPE 10
2
Chest Fly (Cable)
3
12-15 reps
RPE 10
3
Incline Lat Raise
3
12-15 reps
RPE 10
4
Tricep Extension (Cable)
3
12-15 reps
RPE 10
Week 1
1 / 16 Weeks
Day 1
1
Lat Pulldown
3 Sets
12-15 Reps
@10
2
T-Bar Row
3 Sets
12-15 Reps
@10
3
Lat Pullaround
3 Sets
12-15 Reps
@10
4
Pendlay Row
3 Sets
12-15 Reps
@10
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
@10
Day 2
1
Squat (Barbell)
3 Sets
6 Reps
@10
2
Good Morning
3 Sets
12-15 Reps
@10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Leg Curl
3 Sets
12-15 Reps
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@10
Day 3
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@10
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@10
3
Incline Lat Raise
3 Sets
12-15 Reps
@10
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
@10
Day 4
1
Lat Pulldown
3 Sets
12-15 Reps
@10
2
T-Bar Row
3 Sets
12-15 Reps
@10
3
Lat Pullaround
3 Sets
12-15 Reps
@10
4
Pendlay Row
3 Sets
12-15 Reps
@10
5
Bicep Curl (Cable)
3 Sets
12-15 Reps
@10
Day 5
1
Squat (Barbell)
3 Sets
6 Reps
@10
2
Romanian Deadlift (Barbell)
3 Sets
12-15 Reps
@10
3
Leg Extension
3 Sets
12-15 Reps
@10
4
Leg Curl
3 Sets
12-15 Reps
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@10
Day 6
1
Bench Press (Barbell)
3 Sets
4-8 Reps
@10
2
Chest Fly (Cable)
3 Sets
12-15 Reps
@10
3
Incline Lat Raise
3 Sets
12-15 Reps
@10
4
Tricep Extension (Cable)
3 Sets
12-15 Reps
@10