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Gurjaap’s PPL to get huzz

by Rambunctious M.
2 athletes joined

Program Description

PPL designed for Any Stage Lifter looking to get buzz and be strong

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 11, 2024 11:26
  • Last Edited
    Jun 18, 2025 10:36

Summary

Gurjaap’s PPL to Get Huzz is a comprehensive 12-week program designed to build strength and muscle through a structured Push-Pull-Legs (PPL) split. With six training days each week, you'll engage in targeted workouts that include essential lifts like the Bench Press, Lat Pulldown, and various accessory movements to maximize your gains. This program is perfect for those ready to push their limits and achieve impressive results in strength and physique. Get ready to transform your training routine and unleash your potential!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
1
1
3-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Incline Bench Press (Dumbbell)
1
1
6-8 reps
10-12 reps
RPE 10
RPE 10
3
Chest Fly (Cable)
1
1
8-10 reps
12-14 reps
RPE 10
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
1
6-8 reps
10-12 reps
12-14 reps
RPE 10
RPE 10
RPE 10
5
Overhead Tricep Extension (Cable)
1
1
6-8 reps
12-14 reps
RPE 10
RPE 10
6
Lateral Raise (Dumbbell)
1
1
6-12 reps
12-20 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
2
Barbell Row
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
3
Single Arm Row (Cable)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
4
Bicep Curl (Dumbbell)
1
1
5-8 reps
10-12 reps
RPE 10
RPE 10
5
Preacher Curl (Barbell)
1
1
8-10 reps
10-12 reps
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
5-5 reps
6-8 reps
10-12 reps
RPE 10
RPE 10
RPE 10
2
Seated Hamstring Curl
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
3
Leg Extension
1
1
1
6-8 reps
8-10 reps
10-12 reps
RPE 10
RPE 10
RPE 10
4
Standing Calf Raise
1
1
1
6-12 reps
12-15 reps
15-20 reps
RPE 10
RPE 10
RPE 10
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)
1 Set
1 Set
1 Set
3-5 Reps
6-8 Reps
10-12 Reps
@10
@10
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
@10
@10
3
Chest Fly (Cable)
1 Set
1 Set
8-10 Reps
12-14 Reps
@10
@10
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
12-14 Reps
@10
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
12-14 Reps
@10
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
6-12 Reps
12-20 Reps
@10
@10
Day 2
1
Lat Pulldown
1 Set
1 Set
5-8 Reps
10-12 Reps
@10
@10
2
Barbell Row
1 Set
1 Set
5-8 Reps
10-12 Reps
@10
@10
3
Single Arm Row (Cable)
1 Set
1 Set
5-8 Reps
10-12 Reps
@10
@10
4
Bicep Curl (Dumbbell)
1 Set
1 Set
5-8 Reps
10-12 Reps
@10
@10
5
Preacher Curl (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
@10
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-5 Reps
6-8 Reps
10-12 Reps
@10
@10
@10
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
4
Standing Calf Raise
1 Set
1 Set
1 Set
6-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10
Day 4
1
Bench Press (Paused)
1 Set
1 Set
1 Set
3-5 Reps
6-8 Reps
10-12 Reps
@10
@10
@10
2
Incline Bench Press (Dumbbell)
1 Set
1 Set
6-8 Reps
10-12 Reps
@10
@10
3
Chest Fly (Cable)
1 Set
1 Set
8-10 Reps
12-14 Reps
@10
@10
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
12-14 Reps
@10
@10
@10
5
Overhead Tricep Extension (Cable)
1 Set
1 Set
6-8 Reps
12-14 Reps
@10
@10
6
Lateral Raise (Dumbbell)
1 Set
1 Set
6-12 Reps
12-20 Reps
@10
@10
Day 5
1
Lat Pulldown
1 Set
1 Set
5-8 Reps
10-12 Reps
@10
@10
2
Barbell Row
1 Set
1 Set
5-8 Reps
10-12 Reps
@10
@10
3
Single Arm Row (Cable)
1 Set
1 Set
5-8 Reps
10-12 Reps
@10
@10
4
Bicep Curl (Dumbbell)
1 Set
1 Set
5-8 Reps
10-12 Reps
@10
@10
5
Preacher Curl (Barbell)
1 Set
1 Set
8-10 Reps
10-12 Reps
@10
@10
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
5-5 Reps
6-8 Reps
10-12 Reps
@10
@10
@10
2
Seated Hamstring Curl
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
3
Leg Extension
1 Set
1 Set
1 Set
6-8 Reps
8-10 Reps
10-12 Reps
@10
@10
@10
4
Standing Calf Raise
1 Set
1 Set
1 Set
6-12 Reps
12-15 Reps
15-20 Reps
@10
@10
@10