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Lavov PPL Split

by Lav A.
2 athletes joined

Program Description

.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 26, 2025 10:52
  • Last Edited
    Jul 10, 2025 01:13

Summary

**Lavov PPL Split** is a comprehensive 10-week program designed for those ready to level up their training with a focused Push-Pull-Legs split. Committing to six days a week, you'll engage in targeted workouts that build strength and muscle across all major muscle groups. Each session is crafted with a blend of compound and isolation exercises, ensuring balanced development while maximizing your gains. Get ready to push your limits and see real results!
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
4
Pec Deck (Machine)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
7
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
4
Pec Deck (Machine)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
7
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
4
Pec Deck (Machine)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
7
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
4
Pec Deck (Machine)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
7
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
4
Pec Deck (Machine)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
7
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
4
Pec Deck (Machine)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
7
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
4
Pec Deck (Machine)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
7
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
4
Pec Deck (Machine)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
7
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
4
Pec Deck (Machine)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
7
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
4
Pec Deck (Machine)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
7
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4 reps
4 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
9 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
6
Face Pull
3
10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4 reps
4 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
9 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4 reps
4 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
9 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4 reps
4 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
9 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4 reps
4 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
9 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4 reps
4 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
9 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4 reps
4 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
9 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4 reps
4 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
9 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4 reps
4 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
9 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4 reps
4 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
9 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Seated Calf Raise
3
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Seated Calf Raise
3
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Seated Calf Raise
3
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Seated Calf Raise
3
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Seated Calf Raise
3
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Seated Calf Raise
3
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Seated Calf Raise
3
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Seated Calf Raise
3
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Seated Calf Raise
3
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Seated Calf Raise
3
1
10 reps
10 reps
RPE 8.5
RPE 9.5
5
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
4
Pec Deck (Machine)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
4
Pec Deck (Machine)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
4
Pec Deck (Machine)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
4
Pec Deck (Machine)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
4
Pec Deck (Machine)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
4
Pec Deck (Machine)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
4
Pec Deck (Machine)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
4
Pec Deck (Machine)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
4
Pec Deck (Machine)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9
2
Overhead Tricep Extension (Cable)
1
2
1
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9.5
3
Seated Shoulder Press (Dumbbell)
1
1
1
1
8 reps
10 reps
8 reps
8 reps
RPE 8
RPE 8.5
RPE 8.5
RPE 9.5
4
Pec Deck (Machine)
1
1
1
1
9 reps
9 reps
8 reps
8 reps
RPE 7
RPE 8
RPE 8.5
RPE 9.5
5
Tricep Pushdown (Cable)
1
2
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 10
6
Lateral Raise (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7
RPE 7.5
RPE 8
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4 reps
4 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
9 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
6
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4 reps
4 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
9 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
6
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4 reps
4 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
9 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
6
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4 reps
4 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
9 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
6
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4 reps
4 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
9 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
6
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4 reps
4 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
9 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
6
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4 reps
4 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
9 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
6
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4 reps
4 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
9 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
6
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4 reps
4 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
9 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
6
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
4 reps
4 reps
RPE 8
RPE 9.5
2
Lat Pulldown
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 7
RPE 8
RPE 9
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
1
1
8 reps
9 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 9
RPE 10
4
Chest Supported Row (Machine)
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8
RPE 8.5
RPE 9.5
5
Bicep Curl (Dumbbell)
2
1
1
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 10
6
Abs Crunch (Machine)
3
25 reps
RPE 6
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Seated Calf Raise
3
1
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Seated Calf Raise
3
1
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Seated Calf Raise
3
1
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Seated Calf Raise
3
1
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Seated Calf Raise
3
1
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Seated Calf Raise
3
1
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Seated Calf Raise
3
1
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Seated Calf Raise
3
1
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Seated Calf Raise
3
1
10 reps
10 reps
RPE 8.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
4
8 reps
RPE 8
2
Hamstring Curl
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9.5
RPE 10
3
Leg Extension
1
1
1
1
8 reps
8 reps
8 reps
8 reps
RPE 7.5
RPE 8.5
RPE 9
RPE 10
4
Seated Calf Raise
3
1
10 reps
10 reps
RPE 8.5
RPE 9.5
Week 1
1 / 10 Weeks
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
9 Reps
9 Reps
8 Reps
8 Reps
@7
@7.5
@8
@9
2
Overhead Tricep Extension (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
8 Reps
8 Reps
@8
@8.5
@8.5
@9.5
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
9 Reps
9 Reps
8 Reps
8 Reps
@7
@8
@8.5
@9.5
5
Tricep Pushdown (Cable)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8
@10
6
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
@9.5
Day 6
1
Leg Press (45 Degrees)
4 Sets
8 Reps
@8
2
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7.5
@8.5
@9.5
@10
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7.5
@8.5
@9
@10
4
Seated Calf Raise
3 Sets
1 Set
10 Reps
10 Reps
@8.5
@9.5
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
9 Reps
9 Reps
8 Reps
8 Reps
@7
@7.5
@8
@9
2
Overhead Tricep Extension (Cable)
1 Set
2 Sets
1 Set
10 Reps
10 Reps
10 Reps
@7
@8
@9.5
3
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
10 Reps
8 Reps
8 Reps
@8
@8.5
@8.5
@9.5
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
1 Set
9 Reps
9 Reps
8 Reps
8 Reps
@7
@8
@8.5
@9.5
5
Tricep Pushdown (Cable)
1 Set
2 Sets
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8
@10
6
Lateral Raise (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7
@7.5
@8
@9.5
7
Abs Crunch (Machine)
3 Sets
25 Reps
@6
Day 3
1
Leg Press (45 Degrees)
4 Sets
8 Reps
@8
2
Hamstring Curl
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7.5
@8.5
@9.5
@10
3
Leg Extension
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7.5
@8.5
@9
@10
4
Seated Calf Raise
3 Sets
1 Set
10 Reps
10 Reps
@8.5
@9.5
5
Abs Crunch (Machine)
3 Sets
25 Reps
@6
Day 5
1
Pull-Up (Bodyweight)
1 Set
1 Set
4 Reps
4 Reps
@8
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@9.5
3
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
8 Reps
9 Reps
8 Reps
8 Reps
@7.5
@8
@9
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
@9.5
5
Bicep Curl (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8.5
@10
6
Abs Crunch (Machine)
3 Sets
25 Reps
@6
Day 2
1
Pull-Up (Bodyweight)
1 Set
1 Set
4 Reps
4 Reps
@8
@9.5
2
Lat Pulldown
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@7
@8
@9
@9.5
3
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
1 Set
8 Reps
9 Reps
8 Reps
8 Reps
@7.5
@8
@9
@10
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
@7.5
@8
@8.5
@9.5
5
Bicep Curl (Dumbbell)
2 Sets
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@7.5
@8.5
@10
6
Face Pull
3 Sets
10 Reps
@8