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Eriks PPLUL

by Erik R.

Program Description

**Eriks PPLUL** is a dynamic 10-week bodybuilding program designed for intermediate lifters looking to maximize muscle growth and strength. With a commitment of 5 days per week, this program incorporates a variety of exercises targeting all major muscle groups, utilizing a full gym setup. Each workout is structured around a Push/Pull/Legs split, ensuring balanced development and recovery. Get ready to challenge yourself and achieve your fitness goals with this comprehensive training plan!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 15, 2025 09:45
  • Last Edited
    Jul 23, 2025 03:51
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Chest Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Pec Deck (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
JM Press
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Chest Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Pec Deck (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
JM Press
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Chest Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Pec Deck (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
JM Press
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Chest Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Pec Deck (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
JM Press
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Chest Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Pec Deck (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
JM Press
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Chest Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Pec Deck (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
JM Press
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Chest Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Pec Deck (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
JM Press
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Chest Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Pec Deck (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
JM Press
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Chest Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Pec Deck (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
JM Press
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Lateral Raise (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Chest Press (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Pec Deck (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
JM Press
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Single Arm Tricep Extension (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Single Arm Row (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Reverse Wrist Curl (Barbell)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Single Arm Row (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Reverse Wrist Curl (Barbell)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Single Arm Row (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Reverse Wrist Curl (Barbell)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Single Arm Row (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Reverse Wrist Curl (Barbell)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Single Arm Row (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Reverse Wrist Curl (Barbell)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Single Arm Row (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Reverse Wrist Curl (Barbell)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Single Arm Row (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Reverse Wrist Curl (Barbell)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Single Arm Row (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Reverse Wrist Curl (Barbell)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Single Arm Row (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Reverse Wrist Curl (Barbell)
2
6 reps
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Hammer Curl (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Chest Supported Row (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Single Arm Row (Cable)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Reverse Wrist Curl (Barbell)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Leg Extension
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Leg Extension
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Leg Extension
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Leg Extension
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Leg Extension
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Leg Extension
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Leg Extension
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Leg Extension
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Leg Extension
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Machine)
2
6 reps
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Leg Extension
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Hip Adductor (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Machine)
2
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
JM Press
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Back Extension
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Pec Deck (Machine)
1
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
JM Press
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Back Extension
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Pec Deck (Machine)
1
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
JM Press
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Back Extension
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Pec Deck (Machine)
1
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
JM Press
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Back Extension
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Pec Deck (Machine)
1
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
JM Press
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Back Extension
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Pec Deck (Machine)
1
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
JM Press
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Back Extension
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Pec Deck (Machine)
1
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
JM Press
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Back Extension
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Pec Deck (Machine)
1
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
JM Press
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Back Extension
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Pec Deck (Machine)
1
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
JM Press
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Back Extension
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Pec Deck (Machine)
1
6 reps
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Fly (Dumbbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Lat Pulldown
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Preacher Curl (EZ Bar)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
JM Press
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Back Extension
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
6
Pec Deck (Machine)
1
6 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Leg Press (45 Degrees)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Leg Curl
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Hip Thrust (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Machine)
2
6 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Leg Press (45 Degrees)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Leg Curl
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Hip Thrust (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Machine)
2
6 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Leg Press (45 Degrees)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Leg Curl
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Hip Thrust (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Machine)
2
6 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Leg Press (45 Degrees)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Leg Curl
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Hip Thrust (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Machine)
2
6 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Leg Press (45 Degrees)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Leg Curl
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Hip Thrust (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Machine)
2
6 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Leg Press (45 Degrees)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Leg Curl
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Hip Thrust (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Machine)
2
6 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Leg Press (45 Degrees)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Leg Curl
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Hip Thrust (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Machine)
2
6 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Leg Press (45 Degrees)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Leg Curl
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Hip Thrust (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Machine)
2
6 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Leg Press (45 Degrees)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Leg Curl
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Hip Thrust (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Machine)
2
6 reps
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
2
Leg Press (45 Degrees)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
3
Leg Curl
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
4
Hip Thrust (Machine)
1
1
6 reps
8 reps
RPE 9.5
RPE 9.5
5
Calf Raise (Machine)
2
6 reps
RPE 9.5
Week 1
1 / 10 Weeks
Day 3
1
Leg Press (45 Degrees)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
2
Romanian Deadlift (Barbell)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
3
Leg Extension
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
4
Hip Adductor (Machine)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
5
Calf Raise (Machine)
2 Sets
6 Reps
@9.5
Day 4
1
Incline Chest Fly (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
2
Lat Pulldown
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
3
Preacher Curl (EZ Bar)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
4
JM Press
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
5
Back Extension
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
6
Pec Deck (Machine)
1 Set
6 Reps
@9.5
Day 5
1
Romanian Deadlift (Barbell)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
2
Leg Press (45 Degrees)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
3
Leg Curl
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
4
Hip Thrust (Machine)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
5
Calf Raise (Machine)
2 Sets
6 Reps
@9.5
Day 1
1
Lateral Raise (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
2
Lateral Raise (Cable)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
3
Chest Press (Machine)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
4
Pec Deck (Machine)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
5
JM Press
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
6
Single Arm Tricep Extension (Cable)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
Day 2
1
Preacher Curl (EZ Bar)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
2
Hammer Curl (Dumbbell)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
3
Lat Pulldown
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
4
Chest Supported Row (Machine)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
5
Single Arm Row (Cable)
1 Set
1 Set
6 Reps
8 Reps
@9.5
@9.5
6
Reverse Wrist Curl (Barbell)
2 Sets
6 Reps
@9.5