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BoostcampPNG

PPLU

by ylwsc

Program Description

Developing strength and athleticism while keeping in mind aesthetics and practicality.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 02, 2025 11:42
  • Last Edited
    Sep 05, 2025 11:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
14.1%
Front Delts
11.8%
Upper Back
10.6%
Abs
8.2%
Biceps
8.2%
Chest
7.1%
Middle Delts
7.1%
Lats
7.1%
Rear Delts
4.7%
Quadriceps
4.7%
Glutes
4.7%
Hamstrings
4.7%
Forearms
2.4%
Calves
2.4%
Adductors
1.2%
Lower Back
1.2%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
RPE 9
2
Bench Press (Dumbbell)
3
5-8 reps
RPE 9
3
Overhead Press (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Rear Delt Fly (Machine)
3
5-8 reps
RPE 9
4
Shrug (Dumbbell)
3
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Rear Delt Fly (Machine)
3
5-8 reps
RPE 9
4
Shrug (Dumbbell)
3
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Rear Delt Fly (Machine)
3
5-8 reps
RPE 9
4
Shrug (Dumbbell)
3
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Rear Delt Fly (Machine)
3
5-8 reps
RPE 9
4
Shrug (Dumbbell)
3
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Rear Delt Fly (Machine)
3
5-8 reps
RPE 9
4
Shrug (Dumbbell)
3
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Rear Delt Fly (Machine)
3
5-8 reps
RPE 9
4
Shrug (Dumbbell)
3
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Rear Delt Fly (Machine)
3
5-8 reps
RPE 9
4
Shrug (Dumbbell)
3
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Rear Delt Fly (Machine)
3
5-8 reps
RPE 9
4
Shrug (Dumbbell)
3
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Rear Delt Fly (Machine)
3
5-8 reps
RPE 9
4
Shrug (Dumbbell)
3
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Rear Delt Fly (Machine)
3
5-8 reps
RPE 9
4
Shrug (Dumbbell)
3
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Rear Delt Fly (Machine)
3
5-8 reps
RPE 9
4
Shrug (Dumbbell)
3
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Rear Delt Fly (Machine)
3
5-8 reps
RPE 9
4
Shrug (Dumbbell)
3
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Rear Delt Fly (Machine)
3
5-8 reps
RPE 9
4
Shrug (Dumbbell)
3
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Rear Delt Fly (Machine)
3
5-8 reps
RPE 9
4
Shrug (Dumbbell)
3
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Rear Delt Fly (Machine)
3
5-8 reps
RPE 9
4
Shrug (Dumbbell)
3
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
RPE 9
2
Dumbbell Row
3
5-8 reps
RPE 9
3
Rear Delt Fly (Machine)
3
5-8 reps
RPE 9
4
Shrug (Dumbbell)
3
5-8 reps
RPE 9
5
Preacher Curl (EZ Bar)
3
5-8 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
RPE 9
2
Deadlift (Barbell)
3
3-5 reps
RPE 9
3
Standing Calf Raise
3
8-12 reps
RPE 9
4
Decline Crunch (Weighted)
3
AMRAP
RPE 10
5
Hanging Leg Raise
3
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
2
Dip (Bodyweight)
3
AMRAP
RPE 10
3
Hammer Curl (Dumbbell)
3
5-8 reps
RPE 9
4
Tricep Extension (Dumbbell)
3
5-8 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
5-8 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
5-8 Reps
@9
3
Overhead Press (Dumbbell)
3 Sets
5-8 Reps
@9
4
Tricep Extension (Dumbbell)
3 Sets
5-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
Day 2
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
@9
2
Dumbbell Row
3 Sets
5-8 Reps
@9
3
Rear Delt Fly (Machine)
3 Sets
5-8 Reps
@9
4
Shrug (Dumbbell)
3 Sets
5-8 Reps
@9
5
Preacher Curl (EZ Bar)
3 Sets
5-8 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
3-5 Reps
@9
2
Deadlift (Barbell)
3 Sets
3-5 Reps
@9
3
Standing Calf Raise
3 Sets
8-12 Reps
@9
4
Decline Crunch (Weighted)
3 Sets
AMRAP
@10
5
Hanging Leg Raise
3 Sets
AMRAP
@10
Day 4
1
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
2
Dip (Bodyweight)
3 Sets
AMRAP
@10
3
Hammer Curl (Dumbbell)
3 Sets
5-8 Reps
@9
4
Tricep Extension (Dumbbell)
3 Sets
5-8 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9