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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.
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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