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Reddit PPL Edited

by Mauri L.
1 athletes joined

Program Description

Get stronger and bigger

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Powerbuilding, Bodybuilding, Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 29, 2025 09:49
  • Last Edited
    Feb 09, 2025 04:53
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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
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
5 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Face Pull
5 Sets
15-20 Reps
-
5
Hammer Curl
4 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
-
2
Standing Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
4 Sets
8-12 Reps
-
4
Standing Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
-
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
-
2
Standing Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)
5 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Press
4 Sets
8-12 Reps
-
4
Standing Shoulder Press (Dumbbell)
5 Sets
8-12 Reps
-
Day 4
1
Barbell Row
5 Sets
5 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Face Pull
5 Sets
15-20 Reps
-
5
Hammer Curl
1 Set
3 Sets
8-12 Reps
8-12 Reps
-
-
6
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
-