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BoostcampPNG

PPL 2.0

by Jensen L.

Program Description

muscloos

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 12, 2024 04:32
  • Last Edited
    Jul 12, 2024 07:10

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Middle Delts
10.6%
Front Delts
10.1%
Upper Back
9.3%
Calves
8.7%
Triceps
7.6%
Hamstrings
7.5%
Chest
6.8%
Biceps
6.4%
Quadriceps
6.4%
Abs
5.6%
Lats
5.2%
Rear Delts
4.9%
Glutes
4.1%
Lower Back
3.5%
Forearms
3.4%
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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)
3
6-8 reps
RPE 10
2
Incline Chest Press (Machine)
3
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
7
Side Crunch (Cable)
2
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Face Pull
6
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Face Pull
6
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
3
4-6 reps
RPE 10
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 10
3
Pec Fly (Dumbbell)
2
8-12 reps
RPE 10
4
Overhead Press (Machine)
3
8-12 reps
RPE 10
5
Tricep Rope Push Down (Cable)
3
8-12 reps
RPE 10
6
Lateral Raise (Machine)
5
8-10 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Face Pull
6
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
3
8-12 reps
RPE 10
3
Face Pull
6
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Supported Row (Machine)
4
6-10 reps
RPE 10
2
Lat Pulldown
2
8-12 reps
RPE 10
3
Face Pull
4
8-15 reps
RPE 10
4
Bicep Curl (Dumbbell)
3
8-12 reps
RPE 10
5
Preacher Curl (EZ Bar)
2
8-12 reps
RPE 10
6
Seated Calf Raise
5
12-18 reps
RPE 10
7
Lateral Raise (Machine)
3
8-12 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-8 reps
RPE 10
2
Romanian Deadlift (Dumbbell)
3
8-12 reps
RPE 10
3
Leg Extension
3
8-12 reps
RPE 10
4
Leg Curl
3
8-12 reps
RPE 10
5
Seated Calf Raise
4
12-18 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
6
8-12 reps
RPE 10
2
Wrist Curls
3
8-12 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
6
8-12 reps
RPE 10
2
Wrist Curls
3
8-12 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
6
8-12 reps
RPE 10
2
Wrist Curls
3
8-12 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
6
8-12 reps
RPE 10
2
Wrist Curls
3
8-12 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
6
8-12 reps
RPE 10
2
Wrist Curls
3
8-12 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
6
8-12 reps
RPE 10
2
Wrist Curls
3
8-12 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
6
8-12 reps
RPE 10
2
Wrist Curls
3
8-12 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
6
8-12 reps
RPE 10
2
Wrist Curls
3
8-12 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
6
8-12 reps
RPE 10
2
Wrist Curls
3
8-12 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Side Crunch (Cable)
6
8-12 reps
RPE 10
2
Wrist Curls
3
8-12 reps
RPE 10
3
Reverse Wrist Curl (Dumbbell)
3
8-12 reps
RPE 10
Week 1
1 / 12 Weeks
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
3 Sets
8-12 Reps
@10
3
Face Pull
6 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 3
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
Day 5
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
3 Sets
8-12 Reps
@10
3
Face Pull
6 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 6
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
6-8 Reps
@10
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
7
Side Crunch (Cable)
2 Sets
8-12 Reps
@10