logo
BoostcampPNG

Hulkerz PPLPPL

by Hulkerz
4 athletes joined

Program Description

PPL with Home equipment Week 1 is Warmup to get used to the movements Week 2 onwards is PPLPPL-Rest

Program Overview

  • Level
    Intermediate
  • Goal
    Bodyweight Fitness, Bodybuilding
  • Equipment
    At Home
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 04, 2024 09:58
  • Last Edited
    Feb 10, 2025 03:38
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
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Push Up (Weighted)
4
8-12 reps
-
2
Dip (Weighted)
3
10-15 reps
-
3
Overhead Press (Barbell)
4
8-12 reps
-
4
Decline Push Up
3
10-15 reps
-
5
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
6-10 reps
-
2
Barbell Row
4
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Bicep Curl (Barbell)
3
10-15 reps
-
5
Face Pull
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-12 reps
-
2
Lunge (Barbell)
3
10-15 reps
-
3
Romanian Deadlift (Barbell)
4
8-12 reps
-
4
Standing Calf Raise
3
15-20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)
4 Sets
6-10 Reps
-
2
Barbell Row
4 Sets
8-12 Reps
-
3
Shrug (Barbell)
3 Sets
10-15 Reps
-
4
Bicep Curl (Barbell)
3 Sets
10-15 Reps
-
5
Face Pull
3 Sets
15-20 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8-12 Reps
-
2
Lunge (Barbell)
3 Sets
10-15 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
8-12 Reps
-
4
Standing Calf Raise
3 Sets
15-20 Reps
-
Day 1
1
Push Up (Weighted)
4 Sets
8-12 Reps
-
2
Dip (Weighted)
3 Sets
10-15 Reps
-
3
Overhead Press (Barbell)
4 Sets
8-12 Reps
-
4
Decline Push Up
3 Sets
10-15 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-