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PPL v1 (Double Progression)

by karthik

Program Description

All exercises are linear progression-friendly: increase reps week-to-week, then add weight when top of range is hit Keep rest times: 2–3 min for compounds 60–90s for accessories You can use “notes” or supersets in Boostcamp if you want to pair things like lateral raise + tricep pushdowns Swap in machines/free weights depending on your gym’s setup — don’t let equipment queues slow you down

Program Overview

  • Level
    Novice, Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jul 17, 2025 07:23
  • Last Edited
    Jul 19, 2025 06:35
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9.5-10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9.5-10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
7
Cable Crunch
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9.5-10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9.5-10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
7
Cable Crunch
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9.5-10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9.5-10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
7
Cable Crunch
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9.5-10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9.5-10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
7
Cable Crunch
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9.5-10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9.5-10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
7
Cable Crunch
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9.5-10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9.5-10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
7
Cable Crunch
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9.5-10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9.5-10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
7
Cable Crunch
3
10-15 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9.5-10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9.5-10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
7
Cable Crunch
3
10-15 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5-6 reps
-6 reps
RPE 8-9
RPE 8-9
2
Pull-Up (Assisted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9.5-10
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9.5-10
4
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Bicep Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
6
Face Pull
2
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5-6 reps
-6 reps
RPE 8-9
RPE 8-9
2
Pull-Up (Assisted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9.5-10
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9.5-10
4
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Bicep Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
6
Face Pull
2
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5-6 reps
-6 reps
RPE 8-9
RPE 8-9
2
Pull-Up (Assisted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9.5-10
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9.5-10
4
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Bicep Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
6
Face Pull
2
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5-6 reps
-6 reps
RPE 8-9
RPE 8-9
2
Pull-Up (Assisted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9.5-10
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9.5-10
4
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Bicep Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
6
Face Pull
2
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5-6 reps
-6 reps
RPE 8-9
RPE 8-9
2
Pull-Up (Assisted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9.5-10
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9.5-10
4
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Bicep Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
6
Face Pull
2
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5-6 reps
-6 reps
RPE 8-9
RPE 8-9
2
Pull-Up (Assisted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9.5-10
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9.5-10
4
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Bicep Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
6
Face Pull
2
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5-6 reps
-6 reps
RPE 8-9
RPE 8-9
2
Pull-Up (Assisted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9.5-10
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9.5-10
4
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Bicep Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
6
Face Pull
2
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1
5-6 reps
-6 reps
RPE 8-9
RPE 8-9
2
Pull-Up (Assisted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9.5-10
3
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9.5-10
4
Hammer Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Bicep Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
6
Face Pull
2
1
15-20 reps
15-20 reps
RPE 8-9
RPE 9.5-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Walking Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8-9
RPE 9.5-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Standing Calf Raise
3
12-20 reps
RPE 9-10
6
Seated Calf Raise
2
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Walking Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8-9
RPE 9.5-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Standing Calf Raise
3
12-20 reps
RPE 9-10
6
Seated Calf Raise
2
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Walking Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8-9
RPE 9.5-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Standing Calf Raise
3
12-20 reps
RPE 9-10
6
Seated Calf Raise
2
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Walking Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8-9
RPE 9.5-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Standing Calf Raise
3
12-20 reps
RPE 9-10
6
Seated Calf Raise
2
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Walking Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8-9
RPE 9.5-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Standing Calf Raise
3
12-20 reps
RPE 9-10
6
Seated Calf Raise
2
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Walking Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8-9
RPE 9.5-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Standing Calf Raise
3
12-20 reps
RPE 9-10
6
Seated Calf Raise
2
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Walking Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8-9
RPE 9.5-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Standing Calf Raise
3
12-20 reps
RPE 9-10
6
Seated Calf Raise
2
15-20 reps
RPE 9-10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Walking Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8-9
RPE 9.5-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Standing Calf Raise
3
12-20 reps
RPE 9-10
6
Seated Calf Raise
2
15-20 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9.5-10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9.5-10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
7
Cable Crunch
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9.5-10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9.5-10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
7
Cable Crunch
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9.5-10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9.5-10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
7
Cable Crunch
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9.5-10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9.5-10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
7
Cable Crunch
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9.5-10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9.5-10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
7
Cable Crunch
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9.5-10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9.5-10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
7
Cable Crunch
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9.5-10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9.5-10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
7
Cable Crunch
3
10-15 reps
RPE 9-10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
4
6-8 reps
RPE 8-9
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Seated Overhead Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Lateral Raise (Cable)
2
1
12-20 reps
12-20 reps
RPE 8-9
RPE 9.5-10
5
Overhead Tricep Extension (Cable)
2
1
10-15 reps
10-15 reps
RPE 8-9
RPE 9.5-10
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
7
Cable Crunch
3
10-15 reps
RPE 9-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9.5-10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9.5-10
3
T-Bar Row
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Upright Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Face Pull
2
1
12-15 reps
-15 reps
RPE 8-9
RPE 9.5-10
6
Bicep Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9.5-10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9.5-10
3
T-Bar Row
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Upright Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Face Pull
2
1
12-15 reps
-15 reps
RPE 8-9
RPE 9.5-10
6
Bicep Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9.5-10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9.5-10
3
T-Bar Row
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Upright Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Face Pull
2
1
12-15 reps
-15 reps
RPE 8-9
RPE 9.5-10
6
Bicep Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9.5-10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9.5-10
3
T-Bar Row
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Upright Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Face Pull
2
1
12-15 reps
-15 reps
RPE 8-9
RPE 9.5-10
6
Bicep Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9.5-10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9.5-10
3
T-Bar Row
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Upright Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Face Pull
2
1
12-15 reps
-15 reps
RPE 8-9
RPE 9.5-10
6
Bicep Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9.5-10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9.5-10
3
T-Bar Row
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Upright Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Face Pull
2
1
12-15 reps
-15 reps
RPE 8-9
RPE 9.5-10
6
Bicep Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9.5-10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9.5-10
3
T-Bar Row
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Upright Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Face Pull
2
1
12-15 reps
-15 reps
RPE 8-9
RPE 9.5-10
6
Bicep Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
1
6-10 reps
6-10 reps
RPE 8-9
RPE 9.5-10
2
Seated Row (Cable)
2
1
10-12 reps
10-12 reps
RPE 8-9
RPE 9.5-10
3
T-Bar Row
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
4
Upright Row (Cable)
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Face Pull
2
1
12-15 reps
-15 reps
RPE 8-9
RPE 9.5-10
6
Bicep Curl (Cable)
1
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Walking Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8-9
RPE 9.5-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Standing Calf Raise
3
12-20 reps
RPE 9-10
6
Seated Calf Raise
2
15-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Walking Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8-9
RPE 9.5-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Standing Calf Raise
3
12-20 reps
RPE 9-10
6
Seated Calf Raise
2
15-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Walking Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8-9
RPE 9.5-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Standing Calf Raise
3
12-20 reps
RPE 9-10
6
Seated Calf Raise
2
15-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Walking Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8-9
RPE 9.5-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Standing Calf Raise
3
12-20 reps
RPE 9-10
6
Seated Calf Raise
2
15-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Walking Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8-9
RPE 9.5-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Standing Calf Raise
3
12-20 reps
RPE 9-10
6
Seated Calf Raise
2
15-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Walking Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8-9
RPE 9.5-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Standing Calf Raise
3
12-20 reps
RPE 9-10
6
Seated Calf Raise
2
15-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Walking Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8-9
RPE 9.5-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Standing Calf Raise
3
12-20 reps
RPE 9-10
6
Seated Calf Raise
2
15-20 reps
RPE 9-10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
RPE 8-9
2
Romanian Deadlift (Barbell)
2
1
8-12 reps
8-12 reps
RPE 8-9
RPE 9.5-10
3
Walking Lunge (Dumbbell)
1
1
12 reps
12 reps
RPE 8-9
RPE 9.5-10
4
Leg Extension
2
1
12-15 reps
12-15 reps
RPE 8-9
RPE 9.5-10
5
Standing Calf Raise
3
12-20 reps
RPE 9-10
6
Seated Calf Raise
2
15-20 reps
RPE 9-10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@8-9
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-9
@9.5-10
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-9
@9.5-10
4
Lateral Raise (Cable)
2 Sets
1 Set
12-20 Reps
12-20 Reps
@8-9
@9.5-10
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8-9
@9.5-10
6
Tricep Pushdown (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8-9
@9.5-10
7
Cable Crunch
3 Sets
10-15 Reps
@9-10
Day 2
1
Deadlift (Barbell)
3 Sets
1 Set
5-6 Reps
-6 Reps
@8-9
@8-9
2
Pull-Up (Assisted)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@9.5-10
3
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9.5-10
4
Hammer Curl (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8-9
@9.5-10
5
Bicep Curl (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8-9
@9.5-10
6
Face Pull
2 Sets
1 Set
15-20 Reps
15-20 Reps
@8-9
@9.5-10
Day 3
1
Squat (Barbell)
4 Sets
5-8 Reps
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-9
@9.5-10
3
Walking Lunge (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8-9
@9.5-10
4
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9.5-10
5
Standing Calf Raise
3 Sets
12-20 Reps
@9-10
6
Seated Calf Raise
2 Sets
15-20 Reps
@9-10
Day 4
1
Bench Press (Paused)
4 Sets
6-8 Reps
@8-9
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-9
@9.5-10
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-9
@9.5-10
4
Lateral Raise (Cable)
2 Sets
1 Set
12-20 Reps
12-20 Reps
@8-9
@9.5-10
5
Overhead Tricep Extension (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8-9
@9.5-10
6
Tricep Pushdown (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8-9
@9.5-10
7
Cable Crunch
3 Sets
10-15 Reps
@9-10
Day 5
1
Pull-Up (Assisted)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8-9
@9.5-10
2
Seated Row (Cable)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8-9
@9.5-10
3
T-Bar Row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-9
@9.5-10
4
Upright Row (Cable)
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9.5-10
5
Face Pull
2 Sets
1 Set
12-15 Reps
-15 Reps
@8-9
@9.5-10
6
Bicep Curl (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@8-9
@9.5-10
Day 6
1
Front Squat (Barbell)
4 Sets
6-10 Reps
@8-9
2
Romanian Deadlift (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8-9
@9.5-10
3
Walking Lunge (Dumbbell)
1 Set
1 Set
12 Reps
12 Reps
@8-9
@9.5-10
4
Leg Extension
2 Sets
1 Set
12-15 Reps
12-15 Reps
@8-9
@9.5-10
5
Standing Calf Raise
3 Sets
12-20 Reps
@9-10
6
Seated Calf Raise
2 Sets
15-20 Reps
@9-10