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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 23, 2025 09:54

Summary

Unlock your strength with the PPL v1 (Double Progression) program, a comprehensive 8-week journey designed for dedicated lifters. This 6-day split focuses on pushing, pulling, and leg workouts, ensuring balanced muscle development and progressive overload. Each session is meticulously crafted with a blend of heavy lifts and accessory work, targeting all major muscle groups to maximize gains. Whether you're aiming to build muscle or enhance your strength, this program will challenge you and keep you motivated every step of the way. Get ready to transform your physique and elevate your training!
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4.8 Stars with 10, 000+ Ratings
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
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