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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 09:51

Summary

Unlock your strength potential with Erik's PPLUL program, a comprehensive 10-week journey designed for serious lifters. Committing five days a week, you'll engage in a balanced Push-Pull-Legs routine, integrating exercises like the Romanian Deadlift and Incline Chest Fly to build muscle and enhance endurance. Each workout is tailored for intensity, ensuring you push your limits while targeting all major muscle groups. Get ready to transform your physique and elevate your performance in the gym!
Muscle Engagement
Front
Back
MuscleSet
Chest
10.4%
Hamstrings
10.2%
Biceps
9.8%
Glutes
8.4%
Lats
8.4%
Triceps
8%
Quadriceps
7.5%
Upper Back
6.7%
Lower Back
6.2%
Front Delts
5.8%
Calves
4.4%
Middle Delts
4.4%
Forearms
3.5%
Abs
2.2%
Adductors
2.2%
Abductors
0.9%
Rear Delts
0.9%
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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