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ULPPL 1.0

by Vash M
2 athletes joined

Program Description

Gym

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 22, 2025 01:26
  • Last Edited
    Dec 22, 2025 03:04
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11%
Triceps
10.7%
Chest
9.5%
Quadriceps
9.5%
Hamstrings
9.5%
Biceps
9.3%
Upper Back
7.5%
Glutes
7.5%
Lats
5.9%
Middle Delts
4.7%
Forearms
3.9%
Abductors
3.9%
Adductors
2.4%
Rear Delts
1.6%
Lower Back
1.6%
Abs
1.6%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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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
Incline Bench Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Preacher Curl (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
2
2
15 reps
12 reps
RPE 9
RPE 10
8
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Preacher Curl (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
2
2
15 reps
12 reps
RPE 9
RPE 10
8
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Preacher Curl (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
2
2
15 reps
12 reps
RPE 9
RPE 10
8
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Preacher Curl (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
2
2
15 reps
12 reps
RPE 9
RPE 10
8
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Preacher Curl (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
2
2
15 reps
12 reps
RPE 9
RPE 10
8
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Preacher Curl (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
2
2
15 reps
12 reps
RPE 9
RPE 10
8
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Preacher Curl (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
2
2
15 reps
12 reps
RPE 9
RPE 10
8
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Preacher Curl (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
2
2
15 reps
12 reps
RPE 9
RPE 10
8
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Preacher Curl (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
2
2
15 reps
12 reps
RPE 9
RPE 10
8
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Preacher Curl (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
2
2
15 reps
12 reps
RPE 9
RPE 10
8
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Preacher Curl (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
2
2
15 reps
12 reps
RPE 9
RPE 10
8
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 9
RPE 9
RPE 10
2
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Preacher Curl (Machine)
4
12 reps
RPE 8
5
Chest Fly (Machine)
4
15 reps
RPE 8
6
Tricep Pushdown (Cable)
3
12 reps
RPE 9
7
Hammer Curl (Cable)
2
2
15 reps
12 reps
RPE 9
RPE 10
8
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 10
RPE 10
RPE 10
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Chest Fly (Machine)
4
15 reps
RPE 8
5
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 9
7
Dead Hang
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 10
RPE 10
RPE 10
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Chest Fly (Machine)
4
15 reps
RPE 8
5
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 9
7
Dead Hang
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 10
RPE 10
RPE 10
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Chest Fly (Machine)
4
15 reps
RPE 8
5
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 9
7
Dead Hang
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 10
RPE 10
RPE 10
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Chest Fly (Machine)
4
15 reps
RPE 8
5
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 9
7
Dead Hang
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 10
RPE 10
RPE 10
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Chest Fly (Machine)
4
15 reps
RPE 8
5
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 9
7
Dead Hang
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 10
RPE 10
RPE 10
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Chest Fly (Machine)
4
15 reps
RPE 8
5
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 9
7
Dead Hang
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 10
RPE 10
RPE 10
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Chest Fly (Machine)
4
15 reps
RPE 8
5
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 9
7
Dead Hang
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 10
RPE 10
RPE 10
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Chest Fly (Machine)
4
15 reps
RPE 8
5
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 9
7
Dead Hang
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 10
RPE 10
RPE 10
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Chest Fly (Machine)
4
15 reps
RPE 8
5
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 9
7
Dead Hang
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 10
RPE 10
RPE 10
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Chest Fly (Machine)
4
15 reps
RPE 8
5
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 9
7
Dead Hang
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 10
RPE 10
RPE 10
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Chest Fly (Machine)
4
15 reps
RPE 8
5
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 9
7
Dead Hang
1
1 mins
RPE 1
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 10
2
Shoulder Press (Machine)
1
1
1
1
12 reps
10 reps
8 reps
12 reps
RPE 9
RPE 10
RPE 10
RPE 10
3
Seated Dip (Machine)
2
2
15 reps
12 reps
RPE 9
RPE 9
4
Chest Fly (Machine)
4
15 reps
RPE 8
5
Lateral Raise (Cable)
1
3
15 reps
15 reps
RPE 9
RPE 10
6
Tricep Pushdown (Cable)
4
12 reps
RPE 9
7
Dead Hang
1
1 mins
RPE 1
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Kelso Shrug (Chest Supported)
1
3
12 reps
12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
5
Chest Supported Row (Machine)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
7
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Kelso Shrug (Chest Supported)
1
3
12 reps
12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
5
Chest Supported Row (Machine)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
7
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Kelso Shrug (Chest Supported)
1
3
12 reps
12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
5
Chest Supported Row (Machine)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
7
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Kelso Shrug (Chest Supported)
1
3
12 reps
12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
5
Chest Supported Row (Machine)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
7
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Kelso Shrug (Chest Supported)
1
3
12 reps
12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
5
Chest Supported Row (Machine)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
7
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Kelso Shrug (Chest Supported)
1
3
12 reps
12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
5
Chest Supported Row (Machine)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
7
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Kelso Shrug (Chest Supported)
1
3
12 reps
12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
5
Chest Supported Row (Machine)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
7
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Kelso Shrug (Chest Supported)
1
3
12 reps
12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
5
Chest Supported Row (Machine)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
7
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Kelso Shrug (Chest Supported)
1
3
12 reps
12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
5
Chest Supported Row (Machine)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
7
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Kelso Shrug (Chest Supported)
1
3
12 reps
12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
5
Chest Supported Row (Machine)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
7
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Kelso Shrug (Chest Supported)
1
3
12 reps
12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
5
Chest Supported Row (Machine)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
7
Dead Hang
1
1 mins
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 9
RPE 9
2
Seated Row (Cable)
1
1
1
12 reps
10 reps
8 reps
RPE 9
RPE 10
RPE 10
3
Kelso Shrug (Chest Supported)
1
3
12 reps
12 reps
RPE 9
RPE 10
4
Bicep Curl (EZ Bar)
4
12 reps
RPE 9
5
Chest Supported Row (Machine)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
6
Hammer Curl (Cable)
1
1
2
15 reps
12 reps
12 reps
RPE 9
RPE 9
RPE 10
7
Dead Hang
1
1 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Abductor (Machine)
3
15 reps
RPE 8
2
Hack Squat
2
2
12 reps
10 reps
RPE 9
RPE 10
3
Leg Press (45 Degrees)
1
2
1
12 reps
10 reps
12 reps
RPE 9
RPE 10
RPE 8
4
Leg Curl
4
12 reps
RPE 9
5
Leg Extension
2
2
12 reps
12 reps
RPE 9
RPE 10
6
Hip Adductor (Machine)
3
15 reps
RPE 8
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@9
@9
@9
@10
2
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@9
@9
@9
@9
3
Seated Dip (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
12 Reps
@9
@9
@9
@9
4
Preacher Curl (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@8
@8
@8
@8
5
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
@9
@9
@9
7
Hammer Curl (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
12 Reps
@9
@9
@10
@10
8
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@10
@10
@10
Day 2
1
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
12 Reps
@9
@10
@10
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
12 Reps
@9
@10
@10
@8
4
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@10
@10
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
Day 3
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@9
@9
@10
@9
2
Shoulder Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@9
@10
@10
@10
3
Seated Dip (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
12 Reps
12 Reps
@9
@9
@9
@9
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@8
@8
@8
@8
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
@9
@10
@10
@10
6
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
7
Dead Hang
1 Set
1 mins
@1
Day 4
1
Wide Grip Lat Pulldown
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
12 Reps
@9
@9
@9
@9
2
Seated Row (Cable)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@9
@10
@10
3
Kelso Shrug (Chest Supported)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@10
@10
@10
4
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
5
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@10
@10
6
Hammer Curl (Cable)
1 Set
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@10
@10
7
Dead Hang
1 Set
1 mins
@10
Day 5
1
Hip Abductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8
2
Hack Squat
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
12 Reps
@9
@10
@10
@9
3
Leg Press (45 Degrees)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
10 Reps
12 Reps
@9
@10
@10
@8
4
Leg Curl
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@9
@9
5
Leg Extension
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
@9
@9
@10
@10
6
Hip Adductor (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@8
@8
@8