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PPLS

by Josh W.

Program Description

**PPLS: 8-Week Powerlifting Program** Unlock your strength potential with this comprehensive 8-week Powerlifting Split (PPLS) program. Designed for dedicated lifters, this plan emphasizes progressive overload with a focus on compound movements, ensuring you build muscle and increase strength effectively. Train six days a week, targeting specific muscle groups each session, and experience a mix of barbell, machine, and bodyweight exercises tailored to maximize your gains. Join the journey to elevate your performance and achieve your fitness goals!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 29, 2025 05:11
  • Last Edited
    Nov 29, 2025 05:53
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Front Delts
10.1%
Upper Back
9.7%
Biceps
9.2%
Chest
8.4%
Middle Delts
8.3%
Quadriceps
7.8%
Hamstrings
7.3%
Lats
6.8%
Abs
6.6%
Glutes
4.2%
Rear Delts
2.5%
Forearms
2.4%
Calves
2%
Lower Back
0.8%
Adductors
0.4%
Abductors
0.4%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Chest Fly (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Push Up
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Single Arm Pushdown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Log Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Sit Up
3
AMRAP
RPE 10
4
Hanging Leg Raise
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Ab Wheel
1
AMRAP
RPE 10
6
Lateral Raise (Cable)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Seated Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Face Pull
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lying Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Glute Kickback
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Calf Raise (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Wall Sit
1
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Incline Hammer Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Preacher Curl (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Single Arm Iso Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lat Pulldown (Neutral Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
High Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Arm Pushdown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Diamond Push Up
1
AMRAP
RPE 10
6
Chest Fly (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Chest Fly (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lateral Raise (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Shoulder Press (Plate Loaded)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Log Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
5 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Skull Crusher (Barbell)
1
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
High Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
T-Bar Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Single Arm Iso Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Chest Fly (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Push Up
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Single Arm Pushdown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Log Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Sit Up
3
AMRAP
RPE 10
4
Hanging Leg Raise
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Ab Wheel
1
AMRAP
RPE 10
6
Lateral Raise (Cable)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Seated Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Face Pull
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lying Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Glute Kickback
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Calf Raise (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Wall Sit
1
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Incline Hammer Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Preacher Curl (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Single Arm Iso Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lat Pulldown (Neutral Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
High Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 2
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Wall Sit
1
AMRAP
RPE 10
6
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lying Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Calf Raise (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
High Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
T-Bar Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Single Arm Iso Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Chest Fly (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Push Up
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Single Arm Pushdown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Log Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Sit Up
3
AMRAP
RPE 10
4
Hanging Leg Raise
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Ab Wheel
1
AMRAP
RPE 10
6
Lateral Raise (Cable)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Seated Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Face Pull
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lying Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Glute Kickback
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Calf Raise (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Wall Sit
1
AMRAP
RPE 10
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 3
No exercises added to this day
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lateral Raise (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Shoulder Press (Plate Loaded)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Log Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Wall Sit
1
AMRAP
RPE 10
6
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lying Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Calf Raise (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
High Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
T-Bar Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Single Arm Iso Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Chest Fly (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Push Up
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Single Arm Pushdown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Log Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Sit Up
3
AMRAP
RPE 10
4
Hanging Leg Raise
2
1
8-10 reps
8-10 reps
RPE 9
RPE 10
5
Ab Wheel
1
AMRAP
RPE 10
6
Lateral Raise (Cable)
1
1
1
8-10 reps
6-8 reps
6-8 reps
RPE 8
RPE 9
RPE 10
7
Seated Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Face Pull
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 4
No exercises added to this day
Day 5
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Arm Pushdown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Diamond Push Up
1
AMRAP
RPE 10
6
Chest Fly (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Chest Fly (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lateral Raise (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Shoulder Press (Plate Loaded)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Log Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Wall Sit
1
AMRAP
RPE 10
6
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lying Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Calf Raise (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
High Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
T-Bar Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Single Arm Iso Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Chest Press (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Chest Fly (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Push Up
1
AMRAP
RPE 10
6
Tricep Rope Push Down (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Single Arm Pushdown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 5
No exercises added to this day
Day 6
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Incline Hammer Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Preacher Curl (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Single Arm Iso Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lat Pulldown (Neutral Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
High Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Arm Pushdown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Diamond Push Up
1
AMRAP
RPE 10
6
Chest Fly (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Chest Fly (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lateral Raise (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Shoulder Press (Plate Loaded)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Log Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Wall Sit
1
AMRAP
RPE 10
6
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lying Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Calf Raise (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
High Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
T-Bar Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Single Arm Iso Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Wide Grip Pull-Up
1
AMRAP
RPE 10
6
Incline Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Preacher Curl (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Incline Hammer Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 6
No exercises added to this day
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lying Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Glute Kickback
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Calf Raise (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Leg Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Wall Sit
1
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Incline Hammer Curl (Dumbbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Preacher Curl (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Bayesian Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Pull-Up (Bodyweight)
1
AMRAP
RPE 10
6
Single Arm Iso Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lat Pulldown (Neutral Grip)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
High Row
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Tricep Rope Push Down (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Skull Crusher (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Single Arm Pushdown
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Dip (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Diamond Push Up
1
AMRAP
RPE 10
6
Chest Fly (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Bench Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Chest Fly (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Lateral Raise (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Shoulder Press (Plate Loaded)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Seated Military Press (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Log Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Hanging Leg Raise
3
AMRAP
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
2
Leg Press
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
3
Hack Squat
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
4
Squat (Barbell)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
5
Wall Sit
1
AMRAP
RPE 10
6
Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
7
Lying Leg Curl
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
8
Calf Raise (Machine)
2
1
6-8 reps
6-8 reps
RPE 9
RPE 10
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Day 7
No exercises added to this day
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Chest Press (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Chest Fly (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Push Up
1 Set
AMRAP
@10
6
Tricep Rope Push Down (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
7
Single Arm Pushdown
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
8
Skull Crusher (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 2
1
Lat Pulldown
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
High Row
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
T-Bar Row
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Single Arm Iso Row
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Wide Grip Pull-Up
1 Set
AMRAP
@10
6
Incline Curl (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
7
Preacher Curl (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
8
Incline Hammer Curl (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 3
1
Leg Extension
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Leg Press
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Hack Squat
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Squat (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Wall Sit
1 Set
AMRAP
@10
6
Leg Curl
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
7
Lying Leg Curl
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
8
Calf Raise (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 4
1
Lateral Raise (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Lateral Raise (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Shoulder Press (Plate Loaded)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Seated Military Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Rear Delt Fly (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Abs Crunch (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
7
Log Press
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
8
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 5
1
Tricep Rope Push Down (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Skull Crusher (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Single Arm Pushdown
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Seated Dip (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Diamond Push Up
1 Set
AMRAP
@10
6
Chest Fly (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
7
Bench Press (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
8
Chest Fly (Cable)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 6
1
Incline Curl (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Incline Hammer Curl (Dumbbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Preacher Curl (Barbell)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Bayesian Curl
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Pull-Up (Bodyweight)
1 Set
AMRAP
@10
6
Single Arm Iso Row
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
7
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
8
High Row
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
Day 7
1
Leg Curl
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
2
Lying Leg Curl
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
3
Glute Kickback
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
4
Calf Raise (Machine)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
5
Leg Press
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
6
Hack Squat
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
7
Leg Extension
2 Sets
1 Set
6-8 Reps
6-8 Reps
@9
@10
8
Wall Sit
1 Set
AMRAP
@10