logo
BoostcampPNG

Truck Goons PPL

by Matt D.

Program Description

Start with a weight that you can complete for the bottom end of the rep range but not the top. Work through the rep ranges, once you reach the top add weight and start again at the bottom. You can deload as you feel necessary or you can deload after each four weeks.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 24, 2025 03:28
  • Last Edited
    Jan 30, 2025 07:56
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
Squat (Barbell)
5
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
-
3
Romanian Deadlift (Barbell)
5
6-8 reps
-
4
Seated Calf Raise
5
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
-
3
Romanian Deadlift (Barbell)
5
6-8 reps
-
4
Seated Calf Raise
5
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
-
3
Romanian Deadlift (Barbell)
5
6-8 reps
-
4
Seated Calf Raise
5
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
-
3
Romanian Deadlift (Barbell)
5
6-8 reps
-
4
Seated Calf Raise
5
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
-
3
Romanian Deadlift (Barbell)
5
6-8 reps
-
4
Seated Calf Raise
5
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
-
3
Romanian Deadlift (Barbell)
5
6-8 reps
-
4
Seated Calf Raise
5
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
-
3
Romanian Deadlift (Barbell)
5
6-8 reps
-
4
Seated Calf Raise
5
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
-
3
Romanian Deadlift (Barbell)
5
6-8 reps
-
4
Seated Calf Raise
5
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
-
3
Romanian Deadlift (Barbell)
5
6-8 reps
-
4
Seated Calf Raise
5
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
-
3
Romanian Deadlift (Barbell)
5
6-8 reps
-
4
Seated Calf Raise
5
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
-
3
Romanian Deadlift (Barbell)
5
6-8 reps
-
4
Seated Calf Raise
5
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
4-6 reps
-
2
Bulgarian Split Squat (Dumbbell)
5
6-8 reps
-
3
Romanian Deadlift (Barbell)
5
6-8 reps
-
4
Seated Calf Raise
5
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Standing Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
6-8 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5A
Front Raise
4
12-15 reps
-
5B
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Skull Crusher (Barbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Standing Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
6-8 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5A
Front Raise
4
12-15 reps
-
5B
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Skull Crusher (Barbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Standing Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
6-8 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5A
Front Raise
4
12-15 reps
-
5B
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Skull Crusher (Barbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Standing Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
6-8 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5A
Front Raise
4
12-15 reps
-
5B
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Skull Crusher (Barbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Standing Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
6-8 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5A
Front Raise
4
12-15 reps
-
5B
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Skull Crusher (Barbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Standing Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
6-8 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5A
Front Raise
4
12-15 reps
-
5B
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Skull Crusher (Barbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Standing Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
6-8 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5A
Front Raise
4
12-15 reps
-
5B
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Skull Crusher (Barbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Standing Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
6-8 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5A
Front Raise
4
12-15 reps
-
5B
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Skull Crusher (Barbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Standing Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
6-8 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5A
Front Raise
4
12-15 reps
-
5B
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Skull Crusher (Barbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Standing Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
6-8 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5A
Front Raise
4
12-15 reps
-
5B
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Skull Crusher (Barbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Standing Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
6-8 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5A
Front Raise
4
12-15 reps
-
5B
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Skull Crusher (Barbell)
4
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
4-6 reps
-
2
Standing Shoulder Press (Dumbbell)
4
6-8 reps
-
3
Incline Bench Press (Dumbbell)
4
6-8 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5A
Front Raise
4
12-15 reps
-
5B
Lateral Raise (Dumbbell)
4
12-15 reps
-
6
Skull Crusher (Barbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Bent Over Row (Dumbbell)
4
6-8 reps
-
3
Pull-Up (Bodyweight)
4
6-8 reps
-
4A
Face Pull
4
8-12 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Bent Over Row (Dumbbell)
4
6-8 reps
-
3
Pull-Up (Bodyweight)
4
6-8 reps
-
4A
Face Pull
4
8-12 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Bent Over Row (Dumbbell)
4
6-8 reps
-
3
Pull-Up (Bodyweight)
4
6-8 reps
-
4A
Face Pull
4
8-12 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Bent Over Row (Dumbbell)
4
6-8 reps
-
3
Pull-Up (Bodyweight)
4
6-8 reps
-
4A
Face Pull
4
8-12 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Bent Over Row (Dumbbell)
4
6-8 reps
-
3
Pull-Up (Bodyweight)
4
6-8 reps
-
4A
Face Pull
4
8-12 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Bent Over Row (Dumbbell)
4
6-8 reps
-
3
Pull-Up (Bodyweight)
4
6-8 reps
-
4A
Face Pull
4
8-12 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Bent Over Row (Dumbbell)
4
6-8 reps
-
3
Pull-Up (Bodyweight)
4
6-8 reps
-
4A
Face Pull
4
8-12 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Bent Over Row (Dumbbell)
4
6-8 reps
-
3
Pull-Up (Bodyweight)
4
6-8 reps
-
4A
Face Pull
4
8-12 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Bent Over Row (Dumbbell)
4
6-8 reps
-
3
Pull-Up (Bodyweight)
4
6-8 reps
-
4A
Face Pull
4
8-12 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Bent Over Row (Dumbbell)
4
6-8 reps
-
3
Pull-Up (Bodyweight)
4
6-8 reps
-
4A
Face Pull
4
8-12 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Bent Over Row (Dumbbell)
4
6-8 reps
-
3
Pull-Up (Bodyweight)
4
6-8 reps
-
4A
Face Pull
4
8-12 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Bent Over Row (Dumbbell)
4
6-8 reps
-
3
Pull-Up (Bodyweight)
4
6-8 reps
-
4A
Face Pull
4
8-12 reps
-
4B
Hammer Curl (Cable)
4
8-12 reps
-
5
Bicep Curl (Dumbbell)
4
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
6-8 reps
-
2
Leg Extension
5
8-12 reps
-
3
Leg Curl
5
8-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
6-8 reps
-
2
Leg Extension
5
8-12 reps
-
3
Leg Curl
5
8-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
6-8 reps
-
2
Leg Extension
5
8-12 reps
-
3
Leg Curl
5
8-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
6-8 reps
-
2
Leg Extension
5
8-12 reps
-
3
Leg Curl
5
8-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
6-8 reps
-
2
Leg Extension
5
8-12 reps
-
3
Leg Curl
5
8-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
6-8 reps
-
2
Leg Extension
5
8-12 reps
-
3
Leg Curl
5
8-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
6-8 reps
-
2
Leg Extension
5
8-12 reps
-
3
Leg Curl
5
8-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
6-8 reps
-
2
Leg Extension
5
8-12 reps
-
3
Leg Curl
5
8-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
6-8 reps
-
2
Leg Extension
5
8-12 reps
-
3
Leg Curl
5
8-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
6-8 reps
-
2
Leg Extension
5
8-12 reps
-
3
Leg Curl
5
8-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
6-8 reps
-
2
Leg Extension
5
8-12 reps
-
3
Leg Curl
5
8-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
5
6-8 reps
-
2
Leg Extension
5
8-12 reps
-
3
Leg Curl
5
8-12 reps
-
4
Standing Calf Raise
5
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Bench Press (Dumbbell)
4
6-8 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Arnold Press
4
8-12 reps
-
4A
Chest Fly (Machine)
4
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
12-15 reps
-
5B
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Bench Press (Dumbbell)
4
6-8 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Arnold Press
4
8-12 reps
-
4A
Chest Fly (Machine)
4
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
12-15 reps
-
5B
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Bench Press (Dumbbell)
4
6-8 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Arnold Press
4
8-12 reps
-
4A
Chest Fly (Machine)
4
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
12-15 reps
-
5B
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Bench Press (Dumbbell)
4
6-8 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Arnold Press
4
8-12 reps
-
4A
Chest Fly (Machine)
4
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
12-15 reps
-
5B
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Bench Press (Dumbbell)
4
6-8 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Arnold Press
4
8-12 reps
-
4A
Chest Fly (Machine)
4
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
12-15 reps
-
5B
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Bench Press (Dumbbell)
4
6-8 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Arnold Press
4
8-12 reps
-
4A
Chest Fly (Machine)
4
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
12-15 reps
-
5B
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Bench Press (Dumbbell)
4
6-8 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Arnold Press
4
8-12 reps
-
4A
Chest Fly (Machine)
4
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
12-15 reps
-
5B
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Bench Press (Dumbbell)
4
6-8 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Arnold Press
4
8-12 reps
-
4A
Chest Fly (Machine)
4
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
12-15 reps
-
5B
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Bench Press (Dumbbell)
4
6-8 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Arnold Press
4
8-12 reps
-
4A
Chest Fly (Machine)
4
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
12-15 reps
-
5B
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Bench Press (Dumbbell)
4
6-8 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Arnold Press
4
8-12 reps
-
4A
Chest Fly (Machine)
4
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
12-15 reps
-
5B
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Bench Press (Dumbbell)
4
6-8 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Arnold Press
4
8-12 reps
-
4A
Chest Fly (Machine)
4
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
12-15 reps
-
5B
Lateral Raise (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
4
4-6 reps
-
2
Bench Press (Dumbbell)
4
6-8 reps
-
3A
Pullover (Dumbbell)
4
8-12 reps
-
3B
Arnold Press
4
8-12 reps
-
4A
Chest Fly (Machine)
4
8-12 reps
-
4B
Overhead Tricep Extension (Dumbbell)
4
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
12-15 reps
-
5B
Lateral Raise (Cable)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
-
2
Hang Power Clean
4
6-8 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Seated Row (Cable)
4
12-15 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Hammer Curl
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
-
2
Hang Power Clean
4
6-8 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Seated Row (Cable)
4
12-15 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Hammer Curl
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
-
2
Hang Power Clean
4
6-8 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Seated Row (Cable)
4
12-15 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Hammer Curl
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
-
2
Hang Power Clean
4
6-8 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Seated Row (Cable)
4
12-15 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Hammer Curl
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
-
2
Hang Power Clean
4
6-8 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Seated Row (Cable)
4
12-15 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Hammer Curl
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
-
2
Hang Power Clean
4
6-8 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Seated Row (Cable)
4
12-15 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Hammer Curl
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
-
2
Hang Power Clean
4
6-8 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Seated Row (Cable)
4
12-15 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Hammer Curl
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
-
2
Hang Power Clean
4
6-8 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Seated Row (Cable)
4
12-15 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Hammer Curl
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
-
2
Hang Power Clean
4
6-8 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Seated Row (Cable)
4
12-15 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Hammer Curl
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
-
2
Hang Power Clean
4
6-8 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Seated Row (Cable)
4
12-15 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Hammer Curl
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
-
2
Hang Power Clean
4
6-8 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Seated Row (Cable)
4
12-15 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Hammer Curl
4
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
4-6 reps
-
2
Hang Power Clean
4
6-8 reps
-
3
Lat Pulldown
4
8-12 reps
-
4
Bicep Curl (Barbell)
4
8-12 reps
-
5
Seated Row (Cable)
4
12-15 reps
-
6A
Rear Delt Fly (Dumbbell)
4
12-15 reps
-
6B
Hammer Curl
4
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
5 Sets
4-6 Reps
-
2
Bulgarian Split Squat (Dumbbell)
5 Sets
6-8 Reps
-
3
Romanian Deadlift (Barbell)
5 Sets
6-8 Reps
-
4
Seated Calf Raise
5 Sets
12-15 Reps
-
Day 4
1
Leg Press
5 Sets
6-8 Reps
-
2
Leg Extension
5 Sets
8-12 Reps
-
3
Leg Curl
5 Sets
8-12 Reps
-
4
Standing Calf Raise
5 Sets
12-15 Reps
-
Day 2
1
Bench Press (Barbell)
4 Sets
4-6 Reps
-
2
Standing Shoulder Press (Dumbbell)
4 Sets
6-8 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
4
Dip (Bodyweight)
4 Sets
8-12 Reps
-
5A
Front Raise
4 Sets
12-15 Reps
-
5B
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
6
Skull Crusher (Barbell)
4 Sets
12-15 Reps
-
Day 5
1
Overhead Press (Barbell)
4 Sets
4-6 Reps
-
2
Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
3A
Pullover (Dumbbell)
4 Sets
8-12 Reps
-
3B
Arnold Press
4 Sets
8-12 Reps
-
4A
Chest Fly (Machine)
4 Sets
8-12 Reps
-
4B
Overhead Tricep Extension (Dumbbell)
4 Sets
8-12 Reps
-
5A
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
5B
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
Day 3
1
Deadlift (Barbell)
4 Sets
4-6 Reps
-
2
Bent Over Row (Dumbbell)
4 Sets
6-8 Reps
-
3
Pull-Up (Bodyweight)
4 Sets
6-8 Reps
-
4A
Face Pull
4 Sets
8-12 Reps
-
4B
Hammer Curl (Cable)
4 Sets
8-12 Reps
-
5
Bicep Curl (Dumbbell)
4 Sets
12-15 Reps
-
Day 6
1
Bent Over Row (Barbell)
4 Sets
4-6 Reps
-
2
Hang Power Clean
4 Sets
6-8 Reps
-
3
Lat Pulldown
4 Sets
8-12 Reps
-
4
Bicep Curl (Barbell)
4 Sets
8-12 Reps
-
5
Seated Row (Cable)
4 Sets
12-15 Reps
-
6A
Rear Delt Fly (Dumbbell)
4 Sets
12-15 Reps
-
6B
Hammer Curl
4 Sets
12-15 Reps
-