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Hypertrophy: PPL-PPL 2

by Thomas V.
5 athletes joined

Program Description

Grow Muscles

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 28, 2025 07:51
  • Last Edited
    Jun 29, 2025 08:28

Summary

Unlock your muscle-building potential with the **Hypertrophy: PPL-PPL 2** program, designed for dedicated lifters ready to commit to 8 weeks of intense training. This 6-day split focuses on progressive overload, targeting all major muscle groups with a variety of exercises including leg presses, Romanian deadlifts, and calf raises. With a mix of machines, free weights, and bodyweight movements, you’ll enhance strength and size while refining your technique. Get ready to push your limits and transform your physique!
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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
Incline Bench Press (Smith Machine)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
4
12-15 reps
-
7
Incline Chest Press (Machine)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
RPE 10
2
Bayesian Curl
4
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Hammer Curl (Cable)
4
12-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Shrug (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
RPE 10
2
Bayesian Curl
4
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Hammer Curl (Cable)
4
12-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Shrug (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
RPE 10
2
Bayesian Curl
4
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Hammer Curl (Cable)
4
12-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Shrug (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
RPE 10
2
Bayesian Curl
4
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Hammer Curl (Cable)
4
12-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Shrug (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
RPE 10
2
Bayesian Curl
4
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Hammer Curl (Cable)
4
12-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Shrug (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
RPE 10
2
Bayesian Curl
4
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Hammer Curl (Cable)
4
12-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Shrug (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
RPE 10
2
Bayesian Curl
4
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Hammer Curl (Cable)
4
12-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Shrug (Barbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
RPE 10
2
Bayesian Curl
4
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Hammer Curl (Cable)
4
12-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Shrug (Barbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Rear Delt Fly (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Low-To-High Cable Fly
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Rear Delt Fly (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Low-To-High Cable Fly
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Rear Delt Fly (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Low-To-High Cable Fly
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Rear Delt Fly (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Low-To-High Cable Fly
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Rear Delt Fly (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Low-To-High Cable Fly
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Rear Delt Fly (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Low-To-High Cable Fly
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Rear Delt Fly (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Low-To-High Cable Fly
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Lateral Raise (Cable)
4
12-15 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Rear Delt Fly (Cable)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Low-To-High Cable Fly
4
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
-
2
Bayesian Curl
4
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
4
Hammer Curl (Cable)
4
12-15 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
12-15 reps
-
7
Shrug (Barbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
-
2
Bayesian Curl
4
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
4
Hammer Curl (Cable)
4
12-15 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
12-15 reps
-
7
Shrug (Barbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
-
2
Bayesian Curl
4
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
4
Hammer Curl (Cable)
4
12-15 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
12-15 reps
-
7
Shrug (Barbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
-
2
Bayesian Curl
4
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
4
Hammer Curl (Cable)
4
12-15 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
12-15 reps
-
7
Shrug (Barbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
-
2
Bayesian Curl
4
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
4
Hammer Curl (Cable)
4
12-15 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
12-15 reps
-
7
Shrug (Barbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
-
2
Bayesian Curl
4
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
4
Hammer Curl (Cable)
4
12-15 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
12-15 reps
-
7
Shrug (Barbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
-
2
Bayesian Curl
4
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
4
Hammer Curl (Cable)
4
12-15 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
12-15 reps
-
7
Shrug (Barbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
5
12-15 reps
-
2
Bayesian Curl
4
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
4
8-12 reps
-
4
Hammer Curl (Cable)
4
12-15 reps
-
5
Chest Supported Row (Machine)
3
8-12 reps
-
6
Preacher Curl (EZ Bar)
3
12-15 reps
-
7
Shrug (Barbell)
4
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
1
3
8-12 reps
8-12 reps
8-12 reps
RPE 4
RPE 7
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Standing Calf Raise
3
12-15 reps
-
4
Leg Raise (Captain's Chair)
3
12-15 reps
-
5
Leg Extension
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Week 1
1 / 8 Weeks
Day 3
1
Leg Press (45 Degrees)
1 Set
1 Set
3 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@4
@7
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Standing Calf Raise
3 Sets
12-15 Reps
-
4
Leg Raise (Captain's Chair)
3 Sets
12-15 Reps
-
5
Leg Extension
3 Sets
12-15 Reps
-
6
Leg Curl
3 Sets
12-15 Reps
-
7
Decline Crunch (Weighted)
3 Sets
12-15 Reps
-
8
Stairmaster
1 Set
15 mins
-
Day 6
1
Leg Press (45 Degrees)
1 Set
1 Set
3 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@4
@7
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Standing Calf Raise
3 Sets
12-15 Reps
-
4
Leg Raise (Captain's Chair)
3 Sets
12-15 Reps
-
5
Leg Extension
3 Sets
12-15 Reps
-
6
Leg Curl
3 Sets
12-15 Reps
-
7
Decline Crunch (Weighted)
3 Sets
12-15 Reps
-
8
Stairmaster
1 Set
15 mins
-
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
3 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@4
@7
@10
2
Lateral Raise (Cable)
4 Sets
12-15 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Chest Fly (Cable)
3 Sets
12-15 Reps
-
5
Reverse Pec Deck
3 Sets
12-15 Reps
-
6
Single Arm Tricep Extension (Cable)
4 Sets
12-15 Reps
-
7
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
Day 2
1
Pull-Up (Assisted)
1 Set
1 Set
3 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@4
@7
@10
2
Bayesian Curl
4 Sets
12-15 Reps
-
3
Bent Over Row (Barbell, Paused)
4 Sets
8-12 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
-
5
Seated Row (Cable)
3 Sets
12-15 Reps
-
6
Hammer Curl (Cable)
4 Sets
12-15 Reps
-
7
Wrist Curls
3 Sets
12-15 Reps
-
8
Shrug (Barbell)
3 Sets
8-12 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
3 Sets
8-12 Reps
8-12 Reps
8-12 Reps
@4
@7
-
2
Lateral Raise (Cable)
4 Sets
12-15 Reps
-
3
Dip (Assisted)
3 Sets
8-12 Reps
-
4
Chest Press (Machine)
3 Sets
8-12 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
7
Low-To-High Cable Fly
4 Sets
12-15 Reps
-
Day 5
1
Lat Pulldown
5 Sets
12-15 Reps
-
2
Bayesian Curl
4 Sets
12-15 Reps
-
3
Bent Over Row (Barbell, Paused)
4 Sets
8-12 Reps
-
4
Hammer Curl (Cable)
4 Sets
12-15 Reps
-
5
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
6
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
-
7
Shrug (Barbell)
4 Sets
8-12 Reps
-