Original starter · 8 weeks
6-Day Push Pull Legs
Run push, pull and legs twice a week for high volume and fast size gains on a full gym.
8weeks
6days a week
48sessions
852working sets
Every week is written out below. Opening the builder lets you adapt the exercises, loads and progression, then share a link to your own version.
How the block progresses
Measured from the prescriptions below, week 1 against week 8.
| Measure | Week 1 | Week 8 | Change |
|---|
| Working sets | 94 | 58 | −38% |
|---|
| Total reps | 986 | 597 | −39% |
|---|
| Reps per set | 10.5 | 10.3 | −2% |
|---|
| Average RPE | 7.5 | 6.0 | −20% |
|---|
Week 1
PUSH A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 8-10 | RPE 7 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 10-12 | RPE 7 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Cable Lateral Raise | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Overhead Cable Triceps Extension | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Cable Triceps Pushdown | 2 × 15-20 | RPE 8 | 00:45 |
|---|
PULL A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Row | 3 × 8-10 | RPE 7 | 02:30 |
|---|
| Pull-Up | 3 × 10-12 | RPE 7 | 02:00 |
|---|
| Seated Cable Row | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Barbell Curl | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Hammer Curl | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Face Pull | 2 × 15-20 | RPE 8 | 00:45 |
|---|
LEGS A - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 8-10 | RPE 7 | 02:30 |
|---|
| Romanian Deadlift | 3 × 10-12 | RPE 7 | 02:00 |
|---|
| Leg Press | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Lying Leg Curl | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Standing Calf Raise | 3 × 10-15 | RPE 8 | 01:00 |
|---|
| Cable Crunch | 2 × 10-12 | RPE 7 | 01:00 |
|---|
PUSH B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 8-10 | RPE 7 | 02:30 |
|---|
| Incline Bench Press | 3 × 10-12 | RPE 7 | 02:00 |
|---|
| Dip | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Skull Crusher | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Pec Deck | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Machine Lateral Raise | 2 × 15-20 | RPE 8 | 00:45 |
|---|
PULL B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| T-Bar Row | 3 × 8-10 | RPE 7 | 02:30 |
|---|
| Close-Grip Lat Pulldown | 3 × 10-12 | RPE 7 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Reverse Pec Deck | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Incline Dumbbell Curl | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Cable Curl | 2 × 15-20 | RPE 8 | 00:45 |
|---|
LEGS B - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 3 × 8-10 | RPE 7 | 02:30 |
|---|
| Barbell Hip Thrust | 3 × 10-12 | RPE 7 | 02:00 |
|---|
| Dumbbell Bulgarian Split Squat | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Seated Leg Curl | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Leg Extension | 2 × 15-20 | RPE 8 | 00:45 |
|---|
| Seated Calf Raise | 3 × 10-15 | RPE 8 | 01:00 |
|---|
Week 2
PUSH A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 8-10 | RPE 7.5 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 10-12 | RPE 7.5 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Cable Lateral Raise | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Cable Triceps Pushdown | 2 × 15-20 | RPE 8.5 | 00:45 |
|---|
PULL A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Row | 3 × 8-10 | RPE 7.5 | 02:30 |
|---|
| Pull-Up | 3 × 10-12 | RPE 7.5 | 02:00 |
|---|
| Seated Cable Row | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Barbell Curl | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Hammer Curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Face Pull | 2 × 15-20 | RPE 8.5 | 00:45 |
|---|
LEGS A - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 8-10 | RPE 7.5 | 02:30 |
|---|
| Romanian Deadlift | 3 × 10-12 | RPE 7.5 | 02:00 |
|---|
| Leg Press | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Lying Leg Curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Standing Calf Raise | 3 × 10-15 | RPE 8.5 | 01:00 |
|---|
| Cable Crunch | 2 × 10-12 | RPE 7.5 | 01:00 |
|---|
PUSH B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 8-10 | RPE 7.5 | 02:30 |
|---|
| Incline Bench Press | 3 × 10-12 | RPE 7.5 | 02:00 |
|---|
| Dip | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Dumbbell Skull Crusher | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Pec Deck | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Machine Lateral Raise | 2 × 15-20 | RPE 8.5 | 00:45 |
|---|
PULL B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| T-Bar Row | 3 × 8-10 | RPE 7.5 | 02:30 |
|---|
| Close-Grip Lat Pulldown | 3 × 10-12 | RPE 7.5 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Reverse Pec Deck | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Incline Dumbbell Curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Cable Curl | 2 × 15-20 | RPE 8.5 | 00:45 |
|---|
LEGS B - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 3 × 8-10 | RPE 7.5 | 02:30 |
|---|
| Barbell Hip Thrust | 3 × 10-12 | RPE 7.5 | 02:00 |
|---|
| Dumbbell Bulgarian Split Squat | 3 × 10-12 | RPE 8 | 01:30 |
|---|
| Seated Leg Curl | 3 × 12-15 | RPE 8.5 | 01:00 |
|---|
| Leg Extension | 2 × 15-20 | RPE 8.5 | 00:45 |
|---|
| Seated Calf Raise | 3 × 10-15 | RPE 8.5 | 01:00 |
|---|
Week 3
PUSH A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 8-10 | RPE 8.5 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 4 × 10-12 | RPE 8 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Cable Lateral Raise | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 15-20 | RPE 9 | 00:45 |
|---|
PULL A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Row | 4 × 8-10 | RPE 8.5 | 02:30 |
|---|
| Pull-Up | 4 × 10-12 | RPE 8 | 02:00 |
|---|
| Seated Cable Row | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Barbell Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Hammer Curl | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Face Pull | 3 × 15-20 | RPE 9 | 00:45 |
|---|
LEGS A - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 8-10 | RPE 8.5 | 02:30 |
|---|
| Romanian Deadlift | 4 × 10-12 | RPE 8 | 02:00 |
|---|
| Leg Press | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Lying Leg Curl | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Standing Calf Raise | 4 × 10-15 | RPE 8.5 | 01:00 |
|---|
| Cable Crunch | 3 × 10-12 | RPE 7.5 | 01:00 |
|---|
PUSH B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 8-10 | RPE 8.5 | 02:30 |
|---|
| Incline Bench Press | 4 × 10-12 | RPE 8 | 02:00 |
|---|
| Dip | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Skull Crusher | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Pec Deck | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Machine Lateral Raise | 3 × 15-20 | RPE 9 | 00:45 |
|---|
PULL B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| T-Bar Row | 4 × 8-10 | RPE 8.5 | 02:30 |
|---|
| Close-Grip Lat Pulldown | 4 × 10-12 | RPE 8 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Reverse Pec Deck | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Incline Dumbbell Curl | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Cable Curl | 3 × 15-20 | RPE 9 | 00:45 |
|---|
LEGS B - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 4 × 8-10 | RPE 8.5 | 02:30 |
|---|
| Barbell Hip Thrust | 4 × 10-12 | RPE 8 | 02:00 |
|---|
| Dumbbell Bulgarian Split Squat | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Seated Leg Curl | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Leg Extension | 3 × 15-20 | RPE 9 | 00:45 |
|---|
| Seated Calf Raise | 4 × 10-15 | RPE 8.5 | 01:00 |
|---|
Week 4
PUSH A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 8-10 | RPE 9 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 4 × 10-12 | RPE 8.5 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Cable Lateral Raise | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Overhead Cable Triceps Extension | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
PULL A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Row | 4 × 8-10 | RPE 9 | 02:30 |
|---|
| Pull-Up | 4 × 10-12 | RPE 8.5 | 02:00 |
|---|
| Seated Cable Row | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Barbell Curl | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Hammer Curl | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Face Pull | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
LEGS A - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 8-10 | RPE 9 | 02:30 |
|---|
| Romanian Deadlift | 4 × 10-12 | RPE 8.5 | 02:00 |
|---|
| Leg Press | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Lying Leg Curl | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Standing Calf Raise | 4 × 10-15 | RPE 9 | 01:00 |
|---|
| Cable Crunch | 3 × 10-12 | RPE 8 | 01:00 |
|---|
PUSH B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 8-10 | RPE 9 | 02:30 |
|---|
| Incline Bench Press | 4 × 10-12 | RPE 8.5 | 02:00 |
|---|
| Dip | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Dumbbell Skull Crusher | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Pec Deck | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Machine Lateral Raise | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
PULL B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| T-Bar Row | 4 × 8-10 | RPE 9 | 02:30 |
|---|
| Close-Grip Lat Pulldown | 4 × 10-12 | RPE 8.5 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Reverse Pec Deck | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Incline Dumbbell Curl | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Cable Curl | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
LEGS B - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 4 × 8-10 | RPE 9 | 02:30 |
|---|
| Barbell Hip Thrust | 4 × 10-12 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Bulgarian Split Squat | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Seated Leg Curl | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Leg Extension | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
| Seated Calf Raise | 4 × 10-15 | RPE 9 | 01:00 |
|---|
Week 5
PUSH A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Cable Lateral Raise | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Overhead Cable Triceps Extension | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Cable Triceps Pushdown | 2 × 15-20 | RPE 8 | 00:45 |
|---|
PULL A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Row | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Pull-Up | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Seated Cable Row | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Barbell Curl | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Hammer Curl | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Face Pull | 2 × 15-20 | RPE 8 | 00:45 |
|---|
LEGS A - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Romanian Deadlift | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Leg Press | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Lying Leg Curl | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Standing Calf Raise | 3 × 10-15 | RPE 8 | 01:00 |
|---|
| Cable Crunch | 2 × 10-12 | RPE 7 | 01:00 |
|---|
PUSH B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Incline Bench Press | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Dip | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Dumbbell Skull Crusher | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Pec Deck | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Machine Lateral Raise | 2 × 15-20 | RPE 8 | 00:45 |
|---|
PULL B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| T-Bar Row | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Close-Grip Lat Pulldown | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Reverse Pec Deck | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Incline Dumbbell Curl | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Cable Curl | 2 × 15-20 | RPE 8 | 00:45 |
|---|
LEGS B - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 3 × 6-8 | RPE 7 | 02:30 |
|---|
| Barbell Hip Thrust | 3 × 8-10 | RPE 7 | 02:00 |
|---|
| Dumbbell Bulgarian Split Squat | 3 × 10-12 | RPE 7.5 | 01:30 |
|---|
| Seated Leg Curl | 2 × 12-15 | RPE 8 | 01:00 |
|---|
| Leg Extension | 2 × 15-20 | RPE 8 | 00:45 |
|---|
| Seated Calf Raise | 3 × 10-15 | RPE 8 | 01:00 |
|---|
Week 6
PUSH A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Cable Lateral Raise | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Overhead Cable Triceps Extension | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 15-20 | RPE 9 | 00:45 |
|---|
PULL A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Row | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Pull-Up | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Seated Cable Row | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Barbell Curl | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Hammer Curl | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Face Pull | 3 × 15-20 | RPE 9 | 00:45 |
|---|
LEGS A - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Romanian Deadlift | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Leg Press | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Lying Leg Curl | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Standing Calf Raise | 4 × 10-15 | RPE 8.5 | 01:00 |
|---|
| Cable Crunch | 3 × 10-12 | RPE 7.5 | 01:00 |
|---|
PUSH B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Incline Bench Press | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Dip | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Dumbbell Skull Crusher | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Pec Deck | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Machine Lateral Raise | 3 × 15-20 | RPE 9 | 00:45 |
|---|
PULL B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| T-Bar Row | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Close-Grip Lat Pulldown | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Reverse Pec Deck | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Incline Dumbbell Curl | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Cable Curl | 3 × 15-20 | RPE 9 | 00:45 |
|---|
LEGS B - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 4 × 6-8 | RPE 8 | 02:30 |
|---|
| Barbell Hip Thrust | 4 × 8-10 | RPE 8 | 02:00 |
|---|
| Dumbbell Bulgarian Split Squat | 3 × 10-12 | RPE 8.5 | 01:30 |
|---|
| Seated Leg Curl | 3 × 12-15 | RPE 9 | 01:00 |
|---|
| Leg Extension | 3 × 15-20 | RPE 9 | 00:45 |
|---|
| Seated Calf Raise | 4 × 10-15 | RPE 8.5 | 01:00 |
|---|
Week 7
PUSH A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Incline Dumbbell Press | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Cable Lateral Raise | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Overhead Cable Triceps Extension | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Cable Triceps Pushdown | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
PULL A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Row | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Pull-Up | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Seated Cable Row | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Barbell Curl | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Hammer Curl | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Face Pull | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
LEGS A - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Romanian Deadlift | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Leg Press | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Lying Leg Curl | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Standing Calf Raise | 4 × 10-15 | RPE 9 | 01:00 |
|---|
| Cable Crunch | 3 × 10-12 | RPE 8 | 01:00 |
|---|
PUSH B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Incline Bench Press | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Dip | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Dumbbell Skull Crusher | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Pec Deck | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Machine Lateral Raise | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
PULL B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| T-Bar Row | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Close-Grip Lat Pulldown | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Reverse Pec Deck | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Incline Dumbbell Curl | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Cable Curl | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
LEGS B - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 4 × 6-8 | RPE 9 | 02:30 |
|---|
| Barbell Hip Thrust | 4 × 8-10 | RPE 8.5 | 02:00 |
|---|
| Dumbbell Bulgarian Split Squat | 3 × 10-12 | RPE 9 | 01:30 |
|---|
| Seated Leg Curl | 4 × 12-15 | RPE 9.5 | 01:00 |
|---|
| Leg Extension | 3 × 15-20 | RPE 9.5 | 00:45 |
|---|
| Seated Calf Raise | 4 × 10-15 | RPE 9 | 01:00 |
|---|
Week 8
PUSH A - MON
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Bench Press | 2 × 8-10 | RPE 5.5 | 02:30 |
|---|
| Seated Dumbbell Shoulder Press | 2 × 10-12 | RPE 5.5 | 02:00 |
|---|
| Incline Dumbbell Press | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Cable Lateral Raise | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Overhead Cable Triceps Extension | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Cable Triceps Pushdown | 1 × 15-20 | RPE 6.5 | 00:45 |
|---|
PULL A - TUE
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Barbell Row | 2 × 8-10 | RPE 5.5 | 02:30 |
|---|
| Pull-Up | 2 × 10-12 | RPE 5.5 | 02:00 |
|---|
| Seated Cable Row | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Barbell Curl | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Hammer Curl | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Face Pull | 1 × 15-20 | RPE 6.5 | 00:45 |
|---|
LEGS A - WED
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Back Squat | 2 × 8-10 | RPE 5.5 | 02:30 |
|---|
| Romanian Deadlift | 2 × 10-12 | RPE 5.5 | 02:00 |
|---|
| Leg Press | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Lying Leg Curl | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Standing Calf Raise | 2 × 10-15 | RPE 6.5 | 01:00 |
|---|
| Cable Crunch | 1 × 10-12 | RPE 5.5 | 01:00 |
|---|
PUSH B - THU
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Overhead Press | 2 × 8-10 | RPE 5.5 | 02:30 |
|---|
| Incline Bench Press | 2 × 10-12 | RPE 5.5 | 02:00 |
|---|
| Dip | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Dumbbell Skull Crusher | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Pec Deck | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Machine Lateral Raise | 1 × 15-20 | RPE 6.5 | 00:45 |
|---|
PULL B - FRI
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| T-Bar Row | 2 × 8-10 | RPE 5.5 | 02:30 |
|---|
| Close-Grip Lat Pulldown | 2 × 10-12 | RPE 5.5 | 02:00 |
|---|
| Chest-Supported Dumbbell Row | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Reverse Pec Deck | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Incline Dumbbell Curl | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Cable Curl | 1 × 15-20 | RPE 6.5 | 00:45 |
|---|
LEGS B - SAT
| Exercise | Sets × reps | Effort / load | Rest |
|---|
| Hack Squat | 2 × 8-10 | RPE 5.5 | 02:30 |
|---|
| Barbell Hip Thrust | 2 × 10-12 | RPE 5.5 | 02:00 |
|---|
| Dumbbell Bulgarian Split Squat | 2 × 10-12 | RPE 6 | 01:30 |
|---|
| Seated Leg Curl | 1 × 12-15 | RPE 6.5 | 01:00 |
|---|
| Leg Extension | 1 × 15-20 | RPE 6.5 | 00:45 |
|---|
| Seated Calf Raise | 2 × 10-15 | RPE 6.5 | 01:00 |
|---|