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PPL6days low volume

by LordMar Dabalus

Program Description

**PPL6days Low Volume** is an 8-week program designed for dedicated lifters looking to maximize their strength and hypertrophy through a low-volume approach. With workouts scheduled six days a week, you'll engage in a balanced push-pull-legs split that emphasizes compound and isolation movements. Each session is crafted to target specific muscle groups with high intensity, ensuring you build muscle while minimizing fatigue. Get ready to challenge yourself and see significant gains in your strength and physique!

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Nov 30, 2025 11:13
  • Last Edited
    Nov 30, 2025 12:00
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.4%
Triceps
11.3%
Quadriceps
9.7%
Front Delts
9.7%
Middle Delts
8.8%
Chest
8%
Lats
8%
Glutes
7.8%
Hamstrings
7.3%
Biceps
6%
Lower Back
4.3%
Rear Delts
2.6%
Abs
2%
Calves
1.4%
Adductors
0.9%
Forearms
0.7%
Abductors
0.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 8.5
2
Lat Pulldown
2
10 reps
RPE 8.5
3
Lat Prayer
2
10 reps
RPE 8.5
4
Seated Row (Machine)
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 8.5
6
Incline Curl (Dumbbell)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 8.5
2
Lat Pulldown
2
10 reps
RPE 8.5
3
Lat Prayer
2
10 reps
RPE 8.5
4
Seated Row (Machine)
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 8.5
6
Incline Curl (Dumbbell)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 8.5
2
Lat Pulldown
2
10 reps
RPE 8.5
3
Lat Prayer
2
10 reps
RPE 8.5
4
Seated Row (Machine)
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 8.5
6
Incline Curl (Dumbbell)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 8.5
2
Lat Pulldown
2
10 reps
RPE 8.5
3
Lat Prayer
2
10 reps
RPE 8.5
4
Seated Row (Machine)
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 8.5
6
Incline Curl (Dumbbell)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 8.5
2
Lat Pulldown
2
10 reps
RPE 8.5
3
Lat Prayer
2
10 reps
RPE 8.5
4
Seated Row (Machine)
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 8.5
6
Incline Curl (Dumbbell)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 8.5
2
Lat Pulldown
2
10 reps
RPE 8.5
3
Lat Prayer
2
10 reps
RPE 8.5
4
Seated Row (Machine)
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 8.5
6
Incline Curl (Dumbbell)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 8.5
2
Lat Pulldown
2
10 reps
RPE 8.5
3
Lat Prayer
2
10 reps
RPE 8.5
4
Seated Row (Machine)
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 8.5
6
Incline Curl (Dumbbell)
2
10 reps
RPE 8.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lateral Raise (Dumbbell)
2
15 reps
RPE 8.5
2
Lat Pulldown
2
10 reps
RPE 8.5
3
Lat Prayer
2
10 reps
RPE 8.5
4
Seated Row (Machine)
3
12 reps
RPE 8.5
5
Bicep Curl (EZ Bar)
2
12 reps
RPE 8.5
6
Incline Curl (Dumbbell)
2
10 reps
RPE 8.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8.5
2
Chest Fly (Machine)
2
12 reps
RPE 8.5
3
Overhead Press (Machine)
2
10 reps
RPE 8.5
4
Dip (Weighted)
2
10 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8.5
2
Chest Fly (Machine)
2
12 reps
RPE 8.5
3
Overhead Press (Machine)
2
10 reps
RPE 8.5
4
Dip (Weighted)
2
10 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8.5
2
Chest Fly (Machine)
2
12 reps
RPE 8.5
3
Overhead Press (Machine)
2
10 reps
RPE 8.5
4
Dip (Weighted)
2
10 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8.5
2
Chest Fly (Machine)
2
12 reps
RPE 8.5
3
Overhead Press (Machine)
2
10 reps
RPE 8.5
4
Dip (Weighted)
2
10 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8.5
2
Chest Fly (Machine)
2
12 reps
RPE 8.5
3
Overhead Press (Machine)
2
10 reps
RPE 8.5
4
Dip (Weighted)
2
10 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8.5
2
Chest Fly (Machine)
2
12 reps
RPE 8.5
3
Overhead Press (Machine)
2
10 reps
RPE 8.5
4
Dip (Weighted)
2
10 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8.5
2
Chest Fly (Machine)
2
12 reps
RPE 8.5
3
Overhead Press (Machine)
2
10 reps
RPE 8.5
4
Dip (Weighted)
2
10 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
RPE 8.5
2
Chest Fly (Machine)
2
12 reps
RPE 8.5
3
Overhead Press (Machine)
2
10 reps
RPE 8.5
4
Dip (Weighted)
2
10 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
12 reps
RPE 8.5
6
Overhead Tricep Extension (Cable)
1
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Machine)
2
10-12 reps
RPE 8.5
4
Leg Extension
2
12 reps
RPE 8.5
5
Hamstring Curl
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Machine)
2
10-12 reps
RPE 8.5
4
Leg Extension
2
12 reps
RPE 8.5
5
Hamstring Curl
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Machine)
2
10-12 reps
RPE 8.5
4
Leg Extension
2
12 reps
RPE 8.5
5
Hamstring Curl
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Machine)
2
10-12 reps
RPE 8.5
4
Leg Extension
2
12 reps
RPE 8.5
5
Hamstring Curl
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Machine)
2
10-12 reps
RPE 8.5
4
Leg Extension
2
12 reps
RPE 8.5
5
Hamstring Curl
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Machine)
2
10-12 reps
RPE 8.5
4
Leg Extension
2
12 reps
RPE 8.5
5
Hamstring Curl
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Machine)
2
10-12 reps
RPE 8.5
4
Leg Extension
2
12 reps
RPE 8.5
5
Hamstring Curl
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
RPE 8.5
2
Romanian Deadlift (Barbell)
2
8-12 reps
RPE 8
3
Hip Thrust (Machine)
2
10-12 reps
RPE 8.5
4
Leg Extension
2
12 reps
RPE 8.5
5
Hamstring Curl
2
12-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
1
2
10-15 reps
10-15 reps
RPE 8
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
2
8-10 reps
RPE 8.5
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
6
Skull Crusher (Dumbbell)
1
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
2
8-10 reps
RPE 8.5
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
6
Skull Crusher (Dumbbell)
1
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
2
8-10 reps
RPE 8.5
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
6
Skull Crusher (Dumbbell)
1
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
2
8-10 reps
RPE 8.5
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
6
Skull Crusher (Dumbbell)
1
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
2
8-10 reps
RPE 8.5
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
6
Skull Crusher (Dumbbell)
1
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
2
8-10 reps
RPE 8.5
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
6
Skull Crusher (Dumbbell)
1
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
2
8-10 reps
RPE 8.5
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
6
Skull Crusher (Dumbbell)
1
12 reps
RPE 8.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
8-12 reps
RPE 8.5
2
Pull-Up (Weighted)
2
8-10 reps
RPE 8.5
3
Chest Supported Row (Machine)
2
8-12 reps
RPE 8.5
4
Rear Delt Fly (Machine)
2
12 reps
RPE 8
5
Tricep Extension (Cable)
2
10-15 reps
RPE 8.5
6
Skull Crusher (Dumbbell)
1
12 reps
RPE 8.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10-15 reps
RPE 8.5
4
Upright Row (Barbell)
2
10-12 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 8.5
6
Tricep Extension (Cable)
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10-15 reps
RPE 8.5
4
Upright Row (Barbell)
2
10-12 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 8.5
6
Tricep Extension (Cable)
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10-15 reps
RPE 8.5
4
Upright Row (Barbell)
2
10-12 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 8.5
6
Tricep Extension (Cable)
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10-15 reps
RPE 8.5
4
Upright Row (Barbell)
2
10-12 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 8.5
6
Tricep Extension (Cable)
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10-15 reps
RPE 8.5
4
Upright Row (Barbell)
2
10-12 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 8.5
6
Tricep Extension (Cable)
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10-15 reps
RPE 8.5
4
Upright Row (Barbell)
2
10-12 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 8.5
6
Tricep Extension (Cable)
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10-15 reps
RPE 8.5
4
Upright Row (Barbell)
2
10-12 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 8.5
6
Tricep Extension (Cable)
1
15 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-10 reps
RPE 8.5
2
Incline Bench Press (Dumbbell)
2
10-12 reps
RPE 8.5
3
Chest Fly (Cable)
2
10-15 reps
RPE 8.5
4
Upright Row (Barbell)
2
10-12 reps
RPE 8.5
5
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
RPE 8.5
6
Tricep Extension (Cable)
1
15 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Rack Pull (Barbell)
3
6-10 reps
RPE 9
4
Calf Raise (Leg Press)
2
12-15 reps
RPE 8.5
5
Leg Extension
2
10-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Rack Pull (Barbell)
3
6-10 reps
RPE 9
4
Calf Raise (Leg Press)
2
12-15 reps
RPE 8.5
5
Leg Extension
2
10-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Rack Pull (Barbell)
3
6-10 reps
RPE 9
4
Calf Raise (Leg Press)
2
12-15 reps
RPE 8.5
5
Leg Extension
2
10-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Rack Pull (Barbell)
3
6-10 reps
RPE 9
4
Calf Raise (Leg Press)
2
12-15 reps
RPE 8.5
5
Leg Extension
2
10-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Rack Pull (Barbell)
3
6-10 reps
RPE 9
4
Calf Raise (Leg Press)
2
12-15 reps
RPE 8.5
5
Leg Extension
2
10-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Rack Pull (Barbell)
3
6-10 reps
RPE 9
4
Calf Raise (Leg Press)
2
12-15 reps
RPE 8.5
5
Leg Extension
2
10-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Rack Pull (Barbell)
3
6-10 reps
RPE 9
4
Calf Raise (Leg Press)
2
12-15 reps
RPE 8.5
5
Leg Extension
2
10-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 8.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 9
2
Leg Press
2
10-12 reps
RPE 8
3
Rack Pull (Barbell)
3
6-10 reps
RPE 9
4
Calf Raise (Leg Press)
2
12-15 reps
RPE 8.5
5
Leg Extension
2
10-15 reps
RPE 8.5
6
Lateral Raise (Dumbbell)
3
10-18 reps
RPE 8.5
Week 1
1 / 8 Weeks
Day 1
1
Lateral Raise (Dumbbell)
2 Sets
15 Reps
@8.5
2
Lat Pulldown
2 Sets
10 Reps
@8.5
3
Lat Prayer
2 Sets
10 Reps
@8.5
4
Seated Row (Machine)
3 Sets
12 Reps
@8.5
5
Bicep Curl (EZ Bar)
2 Sets
12 Reps
@8.5
6
Incline Curl (Dumbbell)
2 Sets
10 Reps
@8.5
Day 2
1
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
@8.5
2
Chest Fly (Machine)
2 Sets
12 Reps
@8.5
3
Overhead Press (Machine)
2 Sets
10 Reps
@8.5
4
Dip (Weighted)
2 Sets
10 Reps
@8.5
5
V-Handle Tricep Pushdown (Cable)
2 Sets
12 Reps
@8.5
6
Overhead Tricep Extension (Cable)
1 Set
15 Reps
@8
Day 4
1
T-Bar Row
2 Sets
8-12 Reps
@8.5
2
Pull-Up (Weighted)
2 Sets
8-10 Reps
@8.5
3
Chest Supported Row (Machine)
2 Sets
8-12 Reps
@8.5
4
Rear Delt Fly (Machine)
2 Sets
12 Reps
@8
5
Tricep Extension (Cable)
2 Sets
10-15 Reps
@8.5
6
Skull Crusher (Dumbbell)
1 Set
12 Reps
@8.5
Day 5
1
Bench Press (Barbell)
2 Sets
6-10 Reps
@8.5
2
Incline Bench Press (Dumbbell)
2 Sets
10-12 Reps
@8.5
3
Chest Fly (Cable)
2 Sets
10-15 Reps
@8.5
4
Upright Row (Barbell)
2 Sets
10-12 Reps
@8.5
5
V-Handle Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@8.5
6
Tricep Extension (Cable)
1 Set
15 Reps
@8
Day 6
1
Deadlift (Barbell)
3 Sets
4-6 Reps
@9
2
Leg Press
2 Sets
10-12 Reps
@8
3
Rack Pull (Barbell)
3 Sets
6-10 Reps
@9
4
Calf Raise (Leg Press)
2 Sets
12-15 Reps
@8.5
5
Leg Extension
2 Sets
10-15 Reps
@8.5
6
Lateral Raise (Dumbbell)
3 Sets
10-18 Reps
@8.5
Day 3
1
Squat (Barbell)
3 Sets
8 Reps
@8.5
2
Romanian Deadlift (Barbell)
2 Sets
8-12 Reps
@8
3
Hip Thrust (Machine)
2 Sets
10-12 Reps
@8.5
4
Leg Extension
2 Sets
12 Reps
@8.5
5
Hamstring Curl
2 Sets
12-15 Reps
@8.5
6
Lateral Raise (Dumbbell)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@8
@8.5