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One Punch Man (ULPPL)

by Ruben B.

Program Description

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 20, 2025 08:18
  • Last Edited
    Jun 18, 2025 12:12

Summary

Unleash your inner hero with the One Punch Man (ULPPL) program! Over the course of 12 weeks, this intense 5-day-a-week training plan combines upper and lower body workouts with focused push sessions to build strength and endurance. Each workout is designed with a mix of compound lifts and isolation exercises, ensuring a balanced approach to muscle growth and overall fitness. Get ready to challenge yourself and transform your physique as you power through this comprehensive program tailored for everyday lifters.
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.5%
Quadriceps
11.1%
Triceps
10.4%
Chest
9.8%
Glutes
9.1%
Hamstrings
8.9%
Front Delts
7.7%
Upper Back
7.7%
Lats
7.7%
Middle Delts
5.5%
Adductors
2.6%
Rear Delts
2.4%
Calves
1.8%
Abs
1.6%
Forearms
1.1%
Lower Back
0.7%
Abductors
0.5%
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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 (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8 reps
RPE 8
2
Lat Pulldown (Neutral Grip)
3
8 reps
RPE 8
3
Bench Press (Dumbbell)
3
10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
5A
Tricep Pushdown (Cable)
3
8 reps
RPE 8
5B
Bicep Curl (Dumbbell)
3
8 reps
RPE 8
6
Easy Run
1
60 mins
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
3
8 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Nordic Curl
2
12 reps
RPE 7
5
Calf Raise Machine
2
AMRAP
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
8 reps
RPE 8
2
Dip (Weighted)
3
8 reps
RPE 8
3
Fly Press (Dumbbell)
3
8 reps
RPE 8
4
Skull Crusher Barbell
3
8 reps
RPE 8
5
Rope Crunch
3
12 reps
RPE 9
6
Stationary Bike
1
60 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Sumo Deadlift (Barbell)
4
6 reps
RPE 9
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Pull-Up (Band)
3
8 reps
RPE 8
4
Rear Delt Fly (Dumbbell)
2
12 reps
RPE 8
5A
Bicep Curl (EZ Bar)
3
10 reps
RPE 8
5B
Wrist Curl Normal
3
10 reps
RPE 8
6
Concentration Curl
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Goblet Squats
3
8 reps
RPE 8
2
Spanish Squat
3
8 reps
RPE 8
3
Leg Extension hold
3
4 reps
RPE 8
4A
Hip Adductor Band
2
10 reps
RPE 8
4B
Hip Abductor Band
2
10 reps
RPE 8
5
Single Leg Calf Raise (Weighted)
2
12 reps
RPE 8
6
Stationary Bike
1
30 mins
RPE 6
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Close Grip)
3 Sets
8 Reps
@8
2
Lat Pulldown (Neutral Grip)
3 Sets
8 Reps
@8
3
Bench Press (Dumbbell)
3 Sets
10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
5A
Tricep Pushdown (Cable)
3 Sets
8 Reps
@8
5B
Bicep Curl (Dumbbell)
3 Sets
8 Reps
@8
6
Easy Run
1 Set
60 mins
@6
Day 2
1
Squat (Low Bar)
3 Sets
8 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8 Reps
@8
3
Leg Press
3 Sets
8 Reps
@8
4
Nordic Curl
2 Sets
12 Reps
@7
5
Calf Raise Machine
2 Sets
AMRAP
@9
Day 3
1
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@8
2
Dip (Weighted)
3 Sets
8 Reps
@8
3
Fly Press (Dumbbell)
3 Sets
8 Reps
@8
4
Skull Crusher Barbell
3 Sets
8 Reps
@8
5
Rope Crunch
3 Sets
12 Reps
@9
6
Stationary Bike
1 Set
60 mins
@6
Day 4
1
Sumo Deadlift (Barbell)
4 Sets
6 Reps
@9
2
Seated Row (Cable)
3 Sets
8 Reps
@8
3
Pull-Up (Band)
3 Sets
8 Reps
@8
4
Rear Delt Fly (Dumbbell)
2 Sets
12 Reps
@8
5A
Bicep Curl (EZ Bar)
3 Sets
10 Reps
@8
5B
Wrist Curl Normal
3 Sets
10 Reps
@8
6
Concentration Curl
3 Sets
8 Reps
@8
Day 5
1
Heels Elevated Goblet Squats
3 Sets
8 Reps
@8
2
Spanish Squat
3 Sets
8 Reps
@8
3
Leg Extension hold
3 Sets
4 Reps
@8
4A
Hip Adductor Band
2 Sets
10 Reps
@8
4B
Hip Abductor Band
2 Sets
10 Reps
@8
5
Single Leg Calf Raise (Weighted)
2 Sets
12 Reps
@8
6
Stationary Bike
1 Set
30 mins
@6