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    PPL Programme

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    Christopher MacLachlann Hickey
    This document outlines a 3 week training program consisting of leg, push, and pull workouts. Each week increases the weight and decreases the reps for main lifts like squats, bench press, and deadlifts. Accessory exercises target muscle groups with 3 sets of 10-15 reps to failure. The program periodizes workouts to progressively overload muscles through increases in weight and decreases in reps over the 3 weeks.

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    PPL Programme

    Uploaded by

    Christopher MacLachlann Hickey
    19 views20 pages
    This document outlines a 3 week training program consisting of leg, push, and pull workouts. Each week increases the weight and decreases the reps for main lifts like squats, bench press, and deadlifts. Accessory exercises target muscle groups with 3 sets of 10-15 reps to failure. The program periodizes workouts to progressively overload muscles through increases in weight and decreases in reps over the 3 weeks.

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    PPL Programme.xlsx

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    This document outlines a 3 week training program consisting of leg, push, and pull workouts. Each week increases the weight and decreases the reps for main lifts like squats, bench press, and deadlifts. Accessory exercises target muscle groups with 3 sets of 10-15 reps to failure. The program periodizes workouts to progressively overload muscles through increases in weight and decreases in reps over the 3 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    19 views20 pages

    PPL Programme

    Uploaded by

    Christopher MacLachlann Hickey
    This document outlines a 3 week training program consisting of leg, push, and pull workouts. Each week increases the weight and decreases the reps for main lifts like squats, bench press, and deadlifts. Accessory exercises target muscle groups with 3 sets of 10-15 reps to failure. The program periodizes workouts to progressively overload muscles through increases in weight and decreases in reps over the 3 weeks.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 20

    Week 1

    LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Barbell Squat 1x5 85 Hack Squat
    Barbell Squat 4x12 65
    Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
    Leg Extension 3x10 each leg RPE 8-9 Lunges
    Leg Extension 1xFailure RPE 10
    Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

    PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Barbell Bench 1x1 75 Dumbbell Bench / Incline Bench
    Barbell Bench 4x4 67.5
    Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
    Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
    DB flyes or Pec Deck 3x10 RPE 8-9
    DB laterals 3x10 RPE 8-9 Cable Laterals
    DB laterals 1xFailure RPE 10
    Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
    DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

    PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Deadlift 1x3 125 Sumo Deadlift
    Deadlift 4x6 112.5
    Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
    Barbell Row 3x12 RPE 8-9 T-Bar Row
    Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
    Cable Row 1xFailure RPE 10
    Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
    Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
    Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise

    LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Barbell Squat 1x3 90 Hack Squat
    Barbell Squat 4x8 75
    Romanian DL 3x8-12 RPE 8-9 90 Dumbbell Rdl
    Leg Extension 3x10 each leg RPE 8-9 Lunges
    Leg Extension 1xFailure RPE 10
    Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

    PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Barbell Bench 1x5 67.5 Dumbbell Bench / Incline Bench
    Barbell Bench 4x12 55
    Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
    Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
    DB flyes or Pec Deck 3x10 RPE 8-9
    DB laterals 3x10 RPE 8-9 Cable Laterals
    DB laterals 1xFailure RPE 10
    Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
    DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

    PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Deadlift 1x1 132.5 Sumo Deadlift
    Deadlift 4x2 130
    Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
    Barbell Row 3x12 RPE 8-9 T-Bar Row
    Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
    Cable Row 1xFailure RPE 10
    Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
    Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
    Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
    Lift Maxes (KG)
    Barbell Squat Max -> 100
    Barbell Bench Max -> 80
    Deadlift Max -> 140
    Week 2
    LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
    Barbell Squat 1x1 95 Hack Squat
    Barbell Squat 4x4 85
    Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
    Leg Extension 3x10 each leg RPE 8-9 Lunges
    Leg Extension 1xFailure RPE 10
    Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

    PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Barbell Bench 1x3 72.5 Dumbbell Bench / Incline Bench
    Barbell Bench 4x8 60
    Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
    Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
    DB flyes or Pec Deck 3x10 RPE 8-9
    DB laterals 3x10 RPE 8-9 Cable Laterals
    DB laterals 1xFailure RPE 10
    Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
    DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

    PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Deadlift 1x1 132.5 Sumo Deadlift
    Deadlift 4x2 125
    Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
    Barbell Row 3x12 RPE 8-9 T-Bar Row
    Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
    Cable Row 1xFailure RPE 10
    Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
    Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
    Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
    LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
    Barbell Squat 1x5 85 Hack Squat
    Barbell Squat 4x12 65
    Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
    Leg Extension 3x10 each leg RPE 8-9 Lunges
    Leg Extension 1xFailure RPE 10
    Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

    PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Barbell Bench 1x1 75 Dumbbell Bench / Incline Bench
    Barbell Bench 4x4 70
    Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
    Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
    DB flyes or Pec Deck 3x10 RPE 8-9
    DB laterals 3x10 RPE 8-9 Cable Laterals
    DB laterals 1xFailure RPE 10
    Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
    DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

    PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Deadlift 1x5 120 Sumo Deadlift
    Deadlift 4x8 105
    Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
    Barbell Row 3x12 RPE 8-9 T-Bar Row
    Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
    Cable Row 1xFailure RPE 10
    Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
    Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
    Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
    Week 3
    LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
    Barbell Squat 1x3 90 Hack Squat
    Barbell Squat 4x8 75
    Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
    Leg Extension 3x10 each leg RPE 8-9 Lunges
    Leg Extension 1xFailure RPE 10
    Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

    PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Barbell Bench 1x5 67.5 Dumbbell Bench / Incline Bench
    Barbell Bench 4x12 52.5
    Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
    Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
    DB flyes or Pec Deck 3x10 RPE 8-9
    DB laterals 3x10 RPE 8-9 Cable Laterals
    DB laterals 1xFailure RPE 10
    Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
    DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

    PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Deadlift 1x5 120 Sumo Deadlift
    Deadlift 4x8 97.5
    Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
    Barbell Row 3x12 RPE 8-9 T-Bar Row
    Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
    Cable Row 1xFailure RPE 10
    Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
    Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
    Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
    LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
    Barbell Squat 1x1 95 Hack Squat
    Barbell Squat 4x4 85
    Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
    Leg Extension 3x10 each leg RPE 8-9 Lunges
    Leg Extension 1xFailure RPE 10
    Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

    PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Barbell Bench 1x3 72.5 Dumbbell Bench / Incline Bench
    Barbell Bench 4x8 62.5
    Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
    Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
    DB flyes or Pec Deck 3x10 RPE 8-9
    DB laterals 3x10 RPE 8-9 Cable Laterals
    DB laterals 1xFailure RPE 10
    Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
    DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

    PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Deadlift 1x3 125 Sumo Deadlift
    Deadlift 4x6 115
    Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
    Barbell Row 3x12 RPE 8-9 T-Bar Row
    Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
    Cable Row 1xFailure RPE 10
    Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
    Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
    Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
    Week 4
    LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
    Barbell Squat 1x5 87.5 Hack Squat
    Barbell Squat 4x12 65
    Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
    Leg Extension 3x10 each leg RPE 8-9 Lunges
    Leg Extension 1xFailure RPE 10
    Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

    PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Barbell Bench 1x1 77.5 Dumbbell Bench / Incline Bench
    Barbell Bench 4x4 67.5
    Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
    Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
    DB flyes or Pec Deck 3x10 RPE 8-9
    DB laterals 3x10 RPE 8-9 Cable Laterals
    DB laterals 1xFailure RPE 10
    Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
    DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

    PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Deadlift 1x3 127.5 Sumo Deadlift
    Deadlift 4x6 112.5
    Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
    Barbell Row 3x12 RPE 8-9 T-Bar Row
    Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
    Cable Row 1xFailure RPE 10
    Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
    Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
    Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
    LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
    Barbell Squat 1x3 92.5 Hack Squat
    Barbell Squat 4x8 75
    Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
    Leg Extension 3x10 each leg RPE 8-9 Lunges
    Leg Extension 1xFailure RPE 10
    Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

    PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Barbell Bench 1x5 70 Dumbbell Bench / Incline Bench
    Barbell Bench 4x12 55
    Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
    Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
    DB flyes or Pec Deck 3x10 RPE 8-9
    DB laterals 3x10 RPE 8-9 Cable Laterals
    DB laterals 1xFailure RPE 10
    Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
    DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

    PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Deadlift 1x1 135 Sumo Deadlift
    Deadlift 4x2 130
    Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
    Barbell Row 3x12 RPE 8-9 T-Bar Row
    Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
    Cable Row 1xFailure RPE 10
    Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
    Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
    Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
    Week 5
    LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
    Barbell Squat 1x1 97.5 Hack Squat
    Barbell Squat 4x4 85
    Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
    Leg Extension 3x10 each leg RPE 8-9 Lunges
    Leg Extension 1xFailure RPE 10
    Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

    PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Barbell Bench 1x3 72.5 Dumbbell Bench / Incline Bench
    Barbell Bench 4x8 60
    Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
    Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
    DB flyes or Pec Deck 3x10 RPE 8-9
    DB laterals 3x10 RPE 8-9 Cable Laterals
    DB laterals 1xFailure RPE 10
    Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
    DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

    PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Deadlift 1x1 135 Sumo Deadlift
    Deadlift 4x2 127.5
    Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
    Barbell Row 3x12 RPE 8-9 T-Bar Row
    Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
    Cable Row 1xFailure RPE 10
    Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
    Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
    Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
    LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
    Barbell Squat 1x5 87.5 Hack Squat
    Barbell Squat 4x12 65
    Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
    Leg Extension 3x10 each leg RPE 8-9 Lunges
    Leg Extension 1xFailure RPE 10
    Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

    PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Barbell Bench 1x1 77.5 Dumbbell Bench / Incline Bench
    Barbell Bench 4x4 70
    Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
    Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
    DB flyes or Pec Deck 3x10 RPE 8-9
    DB laterals 3x10 RPE 8-9 Cable Laterals
    DB laterals 1xFailure RPE 10
    Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
    DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

    PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Deadlift 1x5 120 Sumo Deadlift
    Deadlift 4x8 107.5
    Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
    Barbell Row 3x12 RPE 8-9 T-Bar Row
    Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
    Cable Row 1xFailure RPE 10
    Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
    Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
    Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
    Week 6
    LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
    Barbell Squat 1x3 92.5 Hack Squat
    Barbell Squat 4x8 75
    Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
    Leg Extension 3x10 each leg RPE 8-9 Lunges
    Leg Extension 1xFailure RPE 10
    Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

    PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Barbell Bench 1x5 70 Dumbbell Bench / Incline Bench
    Barbell Bench 4x12 52.5
    Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
    Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
    DB flyes or Pec Deck 3x10 RPE 8-9
    DB laterals 3x10 RPE 8-9 Cable Laterals
    DB laterals 1xFailure RPE 10
    Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
    DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

    PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Deadlift 1x5 120 Sumo Deadlift
    Deadlift 4x8 100
    Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
    Barbell Row 3x12 RPE 8-9 T-Bar Row
    Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
    Cable Row 1xFailure RPE 10
    Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
    Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
    Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
    LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
    Barbell Squat 1x1 97.5 Hack Squat
    Barbell Squat 4x4 85
    Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
    Leg Extension 3x10 each leg RPE 8-9 Lunges
    Leg Extension 1xFailure RPE 10
    Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

    PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Barbell Bench 1x3 72.5 Dumbbell Bench / Incline Bench
    Barbell Bench 4x8 62.5
    Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
    Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
    DB flyes or Pec Deck 3x10 RPE 8-9
    DB laterals 3x10 RPE 8-9 Cable Laterals
    DB laterals 1xFailure RPE 10
    Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
    DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

    PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Deadlift 1x3 130 Sumo Deadlift
    Deadlift 4x6 117.5
    Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
    Barbell Row 3x12 RPE 8-9 T-Bar Row
    Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
    Cable Row 1xFailure RPE 10
    Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
    Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
    Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
    Week 7
    LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
    Barbell Squat 1x5 87.5 Hack Squat
    Barbell Squat 4x12 67.5
    Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
    Leg Extension 3x10 each leg RPE 8-9 Lunges
    Leg Extension 1xFailure RPE 10
    Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

    PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Barbell Bench 1x1 77.5 Dumbbell Bench / Incline Bench
    Barbell Bench 4x4 70
    Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
    Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
    DB flyes or Pec Deck 3x10 RPE 8-9
    DB laterals 3x10 RPE 8-9 Cable Laterals
    DB laterals 1xFailure RPE 10
    Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
    DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

    PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Deadlift 1x3 130 Sumo Deadlift
    Deadlift 4x6 115
    Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
    Barbell Row 3x12 RPE 8-9 T-Bar Row
    Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
    Cable Row 1xFailure RPE 10
    Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
    Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
    Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
    LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
    Barbell Squat 1x3 92.5 Hack Squat
    Barbell Squat 4x8 77.5
    Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
    Leg Extension 3x10 each leg RPE 8-9 Lunges
    Leg Extension 1xFailure RPE 10
    Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

    PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Barbell Bench 1x5 70 Dumbbell Bench / Incline Bench
    Barbell Bench 4x12 55
    Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
    Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
    DB flyes or Pec Deck 3x10 RPE 8-9
    DB laterals 3x10 RPE 8-9 Cable Laterals
    DB laterals 1xFailure RPE 10
    Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
    DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

    PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Deadlift 1x1 137.5 Sumo Deadlift
    Deadlift 4x2 130
    Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
    Barbell Row 3x12 RPE 8-9 T-Bar Row
    Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
    Cable Row 1xFailure RPE 10
    Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
    Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
    Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
    Week 8
    LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
    Barbell Squat 1x1 97.5 Hack Squat
    Barbell Squat 4x4 87.5
    Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
    Leg Extension 3x10 each leg RPE 8-9 Lunges
    Leg Extension 1xFailure RPE 10
    Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

    PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Barbell Bench 1x3 75 Dumbbell Bench / Incline Bench
    Barbell Bench 4x8 62.5
    Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
    Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
    DB flyes or Pec Deck 3x10 RPE 8-9
    DB laterals 3x10 RPE 8-9 Cable Laterals
    DB laterals 1xFailure RPE 10
    Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
    DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

    PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Deadlift 1x1 137.5 Sumo Deadlift
    Deadlift 4x2 130
    Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
    Barbell Row 3x12 RPE 8-9 T-Bar Row
    Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
    Cable Row 1xFailure RPE 10
    Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
    Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
    Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
    LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
    Barbell Squat 1x5 87.5 Hack Squat
    Barbell Squat 4x12 67.5
    Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
    Leg Extension 3x10 each leg RPE 8-9 Lunges
    Leg Extension 1xFailure RPE 10
    Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

    PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Barbell Bench 1x1 77.5 Dumbbell Bench / Incline Bench
    Barbell Bench 4x4 72.5
    Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
    Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
    DB flyes or Pec Deck 3x10 RPE 8-9
    DB laterals 3x10 RPE 8-9 Cable Laterals
    DB laterals 1xFailure RPE 10
    Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
    DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

    PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Deadlift 1x5 122.5 Sumo Deadlift
    Deadlift 4x8 107.5
    Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
    Barbell Row 3x12 RPE 8-9 T-Bar Row
    Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
    Cable Row 1xFailure RPE 10
    Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
    Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
    Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
    Week 9
    LEGS #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
    Barbell Squat 1x3 92.5 Hack Squat
    Barbell Squat 4x8 77.5
    Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
    Leg Extension 3x10 each leg RPE 8-9 Lunges
    Leg Extension 1xFailure RPE 10
    Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

    PUSH #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Barbell Bench 1x5 70 Dumbbell Bench / Incline Bench
    Barbell Bench 4x12 52.5
    Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
    Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
    DB flyes or Pec Deck 3x10 RPE 8-9
    DB laterals 3x10 RPE 8-9 Cable Laterals
    DB laterals 1xFailure RPE 10
    Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
    DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

    PULL #1 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Deadlift 1x5 122.5 Sumo Deadlift
    Deadlift 4x8 100
    Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
    Barbell Row 3x12 RPE 8-9 T-Bar Row
    Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
    Cable Row 1xFailure RPE 10
    Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
    Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
    Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise
    LEGS #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION
    Barbell Squat 1x1 97.5 Hack Squat
    Barbell Squat 4x4 87.5
    Romanian DL 3x8-12 RPE 8-9 Dumbbell Rdl
    Leg Extension 3x10 each leg RPE 8-9 Lunges
    Leg Extension 1xFailure RPE 10
    Hamstring Curls 3x10 RPE 8-9 Glute Ham Raise

    PUSH #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Barbell Bench 1x3 75 Dumbbell Bench / Incline Bench
    Barbell Bench 4x8 62.5
    Military Press 3x8-12 RPE 8-9 Dumbbell Shoulder / Smith Shoulder
    Weighted Dips 3x10 RPE 8-9 Closegrip Bench / Machine Dips
    DB flyes or Pec Deck 3x10 RPE 8-9
    DB laterals 3x10 RPE 8-9 Cable Laterals
    DB laterals 1xFailure RPE 10
    Skull Crusher 3x10 RPE 8-9 Overhead Cable Extension
    DB tricep extensions 3x10 RPE 8-9 Cable Pushdowns

    PULL #2 SETS WEIGHT WEIGHT LIFTED ACCEPTABLE VARIATION


    Deadlift 1x3 130 Sumo Deadlift
    Deadlift 4x6 117.5
    Lat Pulldown 3x10-15 RPE 8-9 Pull Ups
    Barbell Row 3x12 RPE 8-9 T-Bar Row
    Cable Row 3x10 RPE 8-9 Machine Chest Supported Row
    Cable Row 1xFailure RPE 10
    Dumbbell Curl 3x12 RPE 8-9 Any Bicep Exercise
    Incline Curl 3x10 RPE 8-9 Any Bicep Exercise
    Cable Hammer Curl 3xFailure RPE 10 Any Bicep Exercise

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