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BoostcampPNG

PPL

by Ben S.

Program Description

This is my program

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    Dec 16, 2025 01:04
  • Last Edited
    Dec 16, 2025 01:23
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.8%
Front Delts
11.5%
Upper Back
10.4%
Middle Delts
9.7%
Hamstrings
8.7%
Biceps
8.5%
Quadriceps
6.6%
Glutes
6.6%
Chest
4.9%
Lats
4.2%
Rear Delts
3.8%
Abs
3.7%
Calves
3.5%
Forearms
2.8%
Lower Back
1.2%
Adductors
1%
Abductors
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
5 reps
5 reps
RPE 7
RPE 8
2
Overhead Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
RPE 7
2
Bench Press (Barbell)
3
8-12 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 7
4A
Tricep Pushdown (Cable)
3
8-12 reps
RPE 7
4B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
5A
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 7
5B
Lateral Raise (Dumbbell)
3
15-20 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
5
5 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
5
5 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
5
5 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
5
5 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
5
5 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
5
5 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
5
5 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
5
5 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Upright Row (Barbell)
5
5 reps
RPE 7
2
Lat Pulldown
3
8-12 reps
RPE 7
3
Seated Row (Cable)
3
8-12 reps
RPE 7
4
Face Pull
5
15-20 reps
RPE 7
5
Hammer Curl (Dumbbell)
4
8-12 reps
RPE 7
6
Bicep Curl (Dumbbell)
4
8-12 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
5
15-20 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
RPE 7
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 7
3
Leg Press
3
8-12 reps
RPE 7
4
Leg Curl
3
8-12 reps
RPE 7
5
Standing Calf Raise
5
15-20 reps
RPE 8
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
1 Set
5 Reps
5 Reps
@7
@8
2
Overhead Press (Barbell)
3 Sets
8-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7
4A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7
4B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@7
5A
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@7
5B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
@7
Day 2
1
Deadlift (Barbell)
1 Set
5 Reps
@8
2
Lat Pulldown
3 Sets
8-12 Reps
@7
3
Seated Row (Cable)
3 Sets
8-12 Reps
@7
4
Face Pull
5 Sets
15-20 Reps
@7
5
Hammer Curl (Dumbbell)
4 Sets
8-12 Reps
@7
6
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
@7
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
@7
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@7
3
Leg Press
3 Sets
8-12 Reps
@7
4
Leg Curl
3 Sets
8-12 Reps
@7
5
Standing Calf Raise
5 Sets
15-20 Reps
@8