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Modified PLP (Push Legs Pull), Fall 2025

by Maxwell Sun

Program Description

Modified PPL split, with legs in the middle (so Push, Legs, Pull, Rest). Intensities, volumes, and rep ranges are sometimes somewhat arbitrary and can definitely be changed according to preference.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 26, 2025 04:17
  • Last Edited
    Sep 06, 2025 08:09
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.6%
Biceps
10.3%
Triceps
9.9%
Front Delts
9%
Hamstrings
8.5%
Lats
7.5%
Chest
7.5%
Quadriceps
7.2%
Glutes
6.9%
Middle Delts
6.8%
Abs
5.2%
Calves
3.5%
Lower Back
2.4%
Rear Delts
2.2%
Forearms
1.9%
Adductors
0.7%
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 7
2
Bench Press (Barbell)
3
6-10 reps
RPE 7
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 7
4
Incline Tricep Extension (Dumbbell)
3
6-12 reps
RPE 7
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 7
6
Seated Lateral Raise
2
8-12 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
3
8-12 reps
RPE 8
2
Bench Press (Barbell)
3
6-10 reps
RPE 8
3
Incline Chest Fly (Dumbbell)
3
8-12 reps
RPE 8
4
Incline Tricep Extension (Dumbbell)
3
6-12 reps
RPE 8
5
Skull Crusher (Barbell)
2
10-15 reps
RPE 8
6
Seated Lateral Raise
3
8-12 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
6
Seated Lateral Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
6
Seated Lateral Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
6
Seated Lateral Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
6
Seated Lateral Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
6
Seated Lateral Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
6
Seated Lateral Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
6
Seated Lateral Raise
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Curl (Dumbbell)
4
8-12 reps
RPE 9
2
Bench Press (Barbell)
3
6-10 reps
RPE 9
3
Incline Chest Fly (Dumbbell)
4
8-12 reps
RPE 9
4
Incline Tricep Extension (Dumbbell)
3
6-12 reps
RPE 9
5
Skull Crusher (Barbell)
3
10-15 reps
RPE 9
6
Seated Lateral Raise
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 7
RPE 7
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 7
3
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
8-12 reps
RPE 7
RPE 7
4
Lying Leg Curl
2
8-12 reps
RPE 7
5
Abs Crunch (Machine)
3
5-30 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
8-12 reps
RPE 8
RPE 8
4
Lying Leg Curl
2
8-12 reps
RPE 8
5
Abs Crunch (Machine)
3
5-30 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
5-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
5-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
5-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
5-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
5-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
5-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
5-30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
5-8 reps
8-12 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Bulgarian Split Squat (Dumbbell)
2
1
6-10 reps
8-12 reps
RPE 9
RPE 9
4
Lying Leg Curl
3
8-12 reps
RPE 9
5
Abs Crunch (Machine)
3
5-30 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-15 reps
RPE 7
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 7
3
Lat Prayer
2
8-12 reps
RPE 7
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 7
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 7
6
Straight Leg Calf Raise
3
10-15 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
3
8-15 reps
RPE 8
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 8
3
Lat Prayer
2
8-12 reps
RPE 8
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 8
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 8
6
Straight Leg Calf Raise
3
10-15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
8-15 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 9
3
Lat Prayer
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
8-15 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 9
3
Lat Prayer
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
8-15 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 9
3
Lat Prayer
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
8-15 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 9
3
Lat Prayer
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
8-15 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 9
3
Lat Prayer
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
8-15 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 9
3
Lat Prayer
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
8-15 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 9
3
Lat Prayer
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
4
8-15 reps
RPE 9
2
Pull-Up (Bodyweight)
3
6-12 reps
RPE 9
3
Lat Prayer
3
8-12 reps
RPE 9
4
Chest Supported Row (Machine)
3
6-10 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
8-12 reps
RPE 9
6
Straight Leg Calf Raise
3
10-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 7
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 7
3
Chest Press (Machine)
3
8-12 reps
RPE 7
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 7
6
Upright Row (Cable)
2
8-15 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 8
3
Chest Press (Machine)
3
8-12 reps
RPE 8
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 8
5
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
6
Upright Row (Cable)
3
8-15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
3
8-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Dumbbell)
4
6-10 reps
RPE 9
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Chest Press (Machine)
3
8-12 reps
RPE 9
4
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
3
10-15 reps
RPE 9
6
Upright Row (Cable)
3
8-15 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 7
2
Leg Extension
2
10-15 reps
RPE 7
3
Hip Thrust (Machine)
3
8-12 reps
RPE 7
4
Seated Hamstring Curl
3
8-12 reps
RPE 7
5
Cable Crunch
3
5-30 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 8
2
Leg Extension
2
10-15 reps
RPE 8
3
Hip Thrust (Machine)
3
8-12 reps
RPE 8
4
Seated Hamstring Curl
3
8-12 reps
RPE 8
5
Cable Crunch
3
5-30 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Cable Crunch
3
5-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Cable Crunch
3
5-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Cable Crunch
3
5-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Cable Crunch
3
5-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Cable Crunch
3
5-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Cable Crunch
3
5-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Cable Crunch
3
5-30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
RPE 9
2
Leg Extension
3
10-15 reps
RPE 9
3
Hip Thrust (Machine)
3
8-12 reps
RPE 9
4
Seated Hamstring Curl
3
8-12 reps
RPE 9
5
Cable Crunch
3
5-30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 7
2
Barbell Row
3
6-10 reps
RPE 7
3
Lat Pulldown
2
8-12 reps
RPE 7
4
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 7
5
Bicep Curl (Barbell)
2
8-12 reps
RPE 7
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 7
Day 6
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
3
8-12 reps
RPE 8
2
Barbell Row
3
6-10 reps
RPE 8
3
Lat Pulldown
2
8-12 reps
RPE 8
4
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 8
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 8
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
2
Barbell Row
3
6-10 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
2
Barbell Row
3
6-10 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
2
Barbell Row
3
6-10 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
2
Barbell Row
3
6-10 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
2
Barbell Row
3
6-10 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
2
Barbell Row
3
6-10 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
2
Barbell Row
3
6-10 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
One Arm Lateral Raise (Cable)
4
8-12 reps
RPE 9
2
Barbell Row
3
6-10 reps
RPE 9
3
Lat Pulldown
3
8-12 reps
RPE 9
4
Single Arm Rear Delt Fly (Cable)
3
10-15 reps
RPE 9
5
Bicep Curl (Barbell)
3
8-12 reps
RPE 9
6
Calf Raise (Leg Press)
3
10-15 reps
RPE 9
Week 1
1 / 10 Weeks
Day 1
1
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@7
2
Bench Press (Barbell)
3 Sets
6-10 Reps
@7
3
Incline Chest Fly (Dumbbell)
3 Sets
8-12 Reps
@7
4
Incline Tricep Extension (Dumbbell)
3 Sets
6-12 Reps
@7
5
Skull Crusher (Barbell)
2 Sets
10-15 Reps
@7
6
Seated Lateral Raise
2 Sets
8-12 Reps
@7
Day 2
1
Squat (Barbell)
2 Sets
1 Set
5-8 Reps
8-12 Reps
@7
@7
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@7
3
Bulgarian Split Squat (Dumbbell)
2 Sets
1 Set
6-10 Reps
8-12 Reps
@7
@7
4
Lying Leg Curl
2 Sets
8-12 Reps
@7
5
Abs Crunch (Machine)
3 Sets
5-30 Reps
@7
Day 3
1
Upright Row (Barbell)
3 Sets
8-15 Reps
@7
2
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
@7
3
Lat Prayer
2 Sets
8-12 Reps
@7
4
Chest Supported Row (Machine)
3 Sets
6-10 Reps
@7
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@7
6
Straight Leg Calf Raise
3 Sets
10-15 Reps
@7
Day 4
1
Bicep Curl (Dumbbell)
3 Sets
6-10 Reps
@7
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@7
3
Chest Press (Machine)
3 Sets
8-12 Reps
@7
4
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
5
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@7
6
Upright Row (Cable)
2 Sets
8-15 Reps
@7
Day 5
1
Hack Squat
3 Sets
6-10 Reps
@7
2
Leg Extension
2 Sets
10-15 Reps
@7
3
Hip Thrust (Machine)
3 Sets
8-12 Reps
@7
4
Seated Hamstring Curl
3 Sets
8-12 Reps
@7
5
Cable Crunch
3 Sets
5-30 Reps
@7
Day 6
1
One Arm Lateral Raise (Cable)
3 Sets
8-12 Reps
@7
2
Barbell Row
3 Sets
6-10 Reps
@7
3
Lat Pulldown
2 Sets
8-12 Reps
@7
4
Single Arm Rear Delt Fly (Cable)
3 Sets
10-15 Reps
@7
5
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@7
6
Calf Raise (Leg Press)
3 Sets
10-15 Reps
@7