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BoostcampPNG

PPL x Upper Lower

by Goku55555

Program Description

This is my own program

Program Overview

  • Level
    Beginner, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 13, 2025 02:43
  • Last Edited
    Feb 13, 2025 02:51
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Good Morning
3
10 reps
-
3
Bulgarian Split Squat (Barbell)
3
10 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Bench Press (Barbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
6-10 reps
-
4
Upright Row (Cable)
3
6-10 reps
-
5
Tricep Pushdown (Cable)
3
6-10 reps
-
6
Single Arm Pushdown
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Cable Crunch
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Lat Pulldown (Neutral Grip)
3
12 reps
-
3
Seated Row (Machine)
2
12 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Bicep Curl (EZ Bar)
3
8 reps
-
6
Cable Crunch
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Standing Calf Raise
3
15 reps
-
6
Seated Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
AD Press
3
10 reps
-
2
Pull-Up (Weighted)
3
8 reps
-
3
Dip (Assisted)
3
8 reps
-
4
Lateral Raise (Dumbbell)
3
15 reps
-
5
Chest Supported Row (Machine)
3
12 reps
-
6
Pec Deck (Machine)
3
15 reps
-
7
Single Arm Overhead Tricep Extension
3
15 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Good Morning
3 Sets
10 Reps
-
3
Bulgarian Split Squat (Barbell)
3 Sets
10 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
6
Seated Calf Raise
3 Sets
15 Reps
-
Day 2
1
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
2
Bench Press (Barbell)
3 Sets
10 Reps
-
3
Lateral Raise (Cable)
3 Sets
6-10 Reps
-
4
Upright Row (Cable)
3 Sets
6-10 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
6
Single Arm Pushdown
2 Sets
20 Reps
-
Day 3
1
Bent Over Row (Barbell)
3 Sets
10 Reps
-
2
Lat Pulldown (Neutral Grip)
3 Sets
12 Reps
-
3
Seated Row (Machine)
2 Sets
12 Reps
-
4
Bicep Curl (Barbell)
3 Sets
8 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
8 Reps
-
6
Cable Crunch
3 Sets
15 Reps
-
Day 4
1
Leg Press
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Standing Calf Raise
3 Sets
15 Reps
-
6
Seated Calf Raise
3 Sets
15 Reps
-
Day 5
1
AD Press
3 Sets
10 Reps
-
2
Pull-Up (Weighted)
3 Sets
8 Reps
-
3
Dip (Assisted)
3 Sets
8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15 Reps
-
5
Chest Supported Row (Machine)
3 Sets
12 Reps
-
6
Pec Deck (Machine)
3 Sets
15 Reps
-
7
Single Arm Overhead Tricep Extension
3 Sets
15 Reps
-