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BoostcampPNG

Actually good PPL

by Teleoflexuous
3 athletes joined

Program Description

Following 1) modern hypertrophy knowledge (no hammer curls here or conventional deadlifts) 2) my personal interest (no neck extensions to be seen, 6 day/week) 3) my particular gym setup (zones of dumbbells, free weights, machines and cable zones, but no hack squat machine) I made this PPL program, because adjusting existing PPL was simply more work. Notes: Most of the time, first set is a warmup. Secon dset is meant to be 'a bit heavier' than the rest of sets. In case of multiple sets with the same weight, sets from 2 onward are myo reps. There are calves in some pull days and arms in some legs day. There was enough time to recover from the last training, so why not. Supersets are meant to shorten training time. Exercises don't overlap + that's my gym setup. Maintain former, adjust latter yourself. Feel free to run this 2-3 times in a row, updating 1RM on each run.

Program Overview

  • Level
    Intermediate, Advanced, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 25, 2025 03:33
  • Last Edited
    Feb 09, 2025 02:27
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Pendlay Row
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
2A
Cable Crunch
1
1
3
16 reps
12 reps
14 reps
35%
50%
45%
2B
Lat Pulldown
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
3A
Standing Calf Raise
1
1
3
16 reps
12 reps
14 reps
35%
50%
45%
3B
Crossbody Lat Pull
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
4
Jefferson Curls
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
5A
Wrist Curls
1
1
3
16 reps
12 reps
14 reps
35%
50%
45%
5B
Face Away Cable Curl
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
5C
Face Pull
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Pendlay Row
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
2A
Cable Crunch
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
2B
Lat Pulldown
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
3A
Standing Calf Raise
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
3B
Crossbody Lat Pull
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
4
Jefferson Curls
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
5A
Wrist Curls
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
5B
Face Away Cable Curl
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
5C
Face Pull
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Pendlay Row
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
2A
Cable Crunch
1
1
4
16 reps
12 reps
14 reps
35%
52%
47%
2B
Lat Pulldown
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
3A
Standing Calf Raise
1
1
4
16 reps
12 reps
14 reps
35%
52%
47%
3B
Crossbody Lat Pull
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
4
Jefferson Curls
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
5A
Wrist Curls
1
1
4
16 reps
12 reps
14 reps
35%
52%
47%
5B
Face Away Cable Curl
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
5C
Face Pull
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Pendlay Row
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
2A
Cable Crunch
1
1
4
16 reps
12 reps
14 reps
35%
55%
50%
2B
Lat Pulldown
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
3A
Standing Calf Raise
1
1
4
16 reps
12 reps
14 reps
35%
55%
50%
3B
Crossbody Lat Pull
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
4
Jefferson Curls
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
5A
Wrist Curls
1
1
4
16 reps
12 reps
14 reps
35%
55%
50%
5B
Face Away Cable Curl
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
5C
Face Pull
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Pendlay Row
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
2A
Cable Crunch
1
1
4
16 reps
12 reps
14 reps
35%
57%
52%
2B
Lat Pulldown
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
3A
Standing Calf Raise
1
1
4
16 reps
12 reps
14 reps
35%
57%
52%
3B
Crossbody Lat Pull
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
4
Jefferson Curls
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
5A
Wrist Curls
1
1
4
16 reps
12 reps
14 reps
35%
57%
52%
5B
Face Away Cable Curl
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
5C
Face Pull
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deficit Pendlay Row
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
2A
Cable Crunch
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
2B
Lat Pulldown
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
3A
Standing Calf Raise
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
3B
Crossbody Lat Pull
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
4
Jefferson Curls
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
5A
Wrist Curls
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
5B
Face Away Cable Curl
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
5C
Face Pull
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
1
3
16 reps
12 reps
14 reps
35%
50%
45%
1B
Incline Bench Press (Dumbbell)
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
2
Bench Press (Barbell)
1
2
12 reps
14 reps
50%
45%
3
Dip (Weighted)
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
4A
Seated Twist
1
1
3
16 reps
12 reps
14 reps
35%
50%
45%
4B
Chest Fly (Machine)
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
5A
Wrist Curls
1
1
3
16 reps
12 reps
14 reps
35%
50%
45%
5B
Overhead Tricep Extension (Cable)
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
1B
Incline Bench Press (Dumbbell)
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
2
Bench Press (Barbell)
1
2
12 reps
14 reps
52%
47%
3
Dip (Weighted)
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
4A
Seated Twist
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
4B
Chest Fly (Machine)
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
5A
Wrist Curls
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
5B
Overhead Tricep Extension (Cable)
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
1
4
16 reps
12 reps
14 reps
35%
52%
47%
1B
Incline Bench Press (Dumbbell)
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
2
Bench Press (Barbell)
1
3
12 reps
14 reps
52%
47%
3
Dip (Weighted)
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
4A
Seated Twist
1
1
4
16 reps
12 reps
14 reps
35%
52%
47%
4B
Chest Fly (Machine)
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
5A
Wrist Curls
1
1
4
16 reps
12 reps
14 reps
35%
52%
47%
5B
Overhead Tricep Extension (Cable)
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
1
4
16 reps
12 reps
14 reps
35%
55%
50%
1B
Incline Bench Press (Dumbbell)
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
2
Bench Press (Barbell)
1
3
12 reps
14 reps
55%
50%
3
Dip (Weighted)
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
4A
Seated Twist
1
1
4
16 reps
12 reps
14 reps
35%
55%
50%
4B
Chest Fly (Machine)
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
5A
Wrist Curls
1
1
4
16 reps
12 reps
14 reps
35%
55%
50%
5B
Overhead Tricep Extension (Cable)
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
1
4
16 reps
12 reps
14 reps
35%
57%
52%
1B
Incline Bench Press (Dumbbell)
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
2
Bench Press (Barbell)
1
3
12 reps
14 reps
57%
52%
3
Dip (Weighted)
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
4A
Seated Twist
1
1
4
16 reps
12 reps
14 reps
35%
57%
52%
4B
Chest Fly (Machine)
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
5A
Wrist Curls
1
1
4
16 reps
12 reps
14 reps
35%
57%
52%
5B
Overhead Tricep Extension (Cable)
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lateral Raise (Dumbbell)
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
1B
Incline Bench Press (Dumbbell)
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
2
Bench Press (Barbell)
1
1
12 reps
14 reps
50%
45%
3
Dip (Weighted)
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
4A
Seated Twist
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
4B
Chest Fly (Machine)
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
5A
Wrist Curls
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
5B
Overhead Tricep Extension (Cable)
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
2A
Standing Calf Raise
1
1
3
16 reps
12 reps
14 reps
35%
50%
45%
2B
Leg Press
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
3
Walking Lunge (Dumbbell)
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
4A
Abs Crunch (Machine)
1
1
3
16 reps
12 reps
14 reps
35%
50%
45%
4B
Leg Extension
1
2
12 reps
16 reps
50%
40%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
2A
Standing Calf Raise
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
2B
Leg Press
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
3
Walking Lunge (Dumbbell)
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
4A
Abs Crunch (Machine)
1
1
3
16 reps
12 reps
14 reps
35%
52%
45%
4B
Leg Extension
1
2
12 reps
16 reps
52%
43%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
2A
Standing Calf Raise
1
1
4
16 reps
12 reps
14 reps
35%
52%
47%
2B
Leg Press
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
3
Walking Lunge (Dumbbell)
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
4A
Abs Crunch (Machine)
1
1
4
16 reps
12 reps
14 reps
35%
52%
45%
4B
Leg Extension
1
3
12 reps
16 reps
52%
43%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
2A
Standing Calf Raise
1
1
4
16 reps
12 reps
14 reps
35%
55%
50%
2B
Leg Press
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
3
Walking Lunge (Dumbbell)
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
4A
Abs Crunch (Machine)
1
1
4
16 reps
12 reps
14 reps
35%
55%
50%
4B
Leg Extension
1
3
12 reps
16 reps
55%
50%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
2A
Standing Calf Raise
1
1
4
16 reps
12 reps
14 reps
35%
57%
52%
2B
Leg Press
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
3
Walking Lunge (Dumbbell)
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
4A
Abs Crunch (Machine)
1
1
4
16 reps
12 reps
14 reps
35%
57%
52%
4B
Leg Extension
1
3
12 reps
16 reps
57%
52%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
2A
Standing Calf Raise
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
2B
Leg Press
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
3
Walking Lunge (Dumbbell)
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
4A
Abs Crunch (Machine)
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
4B
Leg Extension
1
1
12 reps
16 reps
50%
40%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
2A
Seated Twist
1
1
3
16 reps
12 reps
14 reps
35%
50%
45%
2B
Seated Row (Machine)
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
3A
Rear Delt Fly (Machine)
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
3B
Pull-Up (Weighted)
1
2
12 reps
14 reps
50%
45%
4A
Jefferson Curls
1
1
3
16 reps
12 reps
14 reps
35%
50%
45%
4B
Deficit Pendlay Row
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
5A
Wrist Curls
1
1
3
16 reps
12 reps
14 reps
35%
50%
45%
5B
Face Away Cable Curl
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
2A
Seated Twist
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
2B
Seated Row (Machine)
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
3A
Rear Delt Fly (Machine)
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
3B
Pull-Up (Weighted)
1
2
12 reps
14 reps
52%
47%
4A
Jefferson Curls
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
4B
Deficit Pendlay Row
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
5A
Wrist Curls
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
5B
Face Away Cable Curl
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
2A
Seated Twist
1
1
4
16 reps
12 reps
14 reps
35%
52%
47%
2B
Seated Row (Machine)
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
3A
Rear Delt Fly (Machine)
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
3B
Pull-Up (Weighted)
1
3
12 reps
14 reps
52%
47%
4A
Jefferson Curls
1
1
4
16 reps
12 reps
14 reps
35%
52%
47%
4B
Deficit Pendlay Row
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
5A
Wrist Curls
1
1
4
16 reps
12 reps
14 reps
35%
52%
47%
5B
Face Away Cable Curl
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
2A
Seated Twist
1
1
4
16 reps
12 reps
14 reps
35%
55%
50%
2B
Seated Row (Machine)
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
3A
Rear Delt Fly (Machine)
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
3B
Pull-Up (Weighted)
1
3
12 reps
14 reps
55%
50%
4A
Jefferson Curls
1
1
4
16 reps
12 reps
14 reps
35%
55%
50%
4B
Deficit Pendlay Row
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
5A
Wrist Curls
1
1
4
16 reps
12 reps
14 reps
35%
55%
50%
5B
Face Away Cable Curl
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
2A
Seated Twist
1
1
4
16 reps
12 reps
14 reps
35%
57%
52%
2B
Seated Row (Machine)
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
3A
Rear Delt Fly (Machine)
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
3B
Pull-Up (Weighted)
1
3
12 reps
14 reps
57%
52%
4A
Jefferson Curls
1
1
4
16 reps
12 reps
14 reps
35%
57%
52%
4B
Deficit Pendlay Row
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
5A
Wrist Curls
1
1
4
16 reps
12 reps
14 reps
35%
57%
52%
5B
Face Away Cable Curl
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
2A
Seated Twist
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
2B
Seated Row (Machine)
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
3A
Rear Delt Fly (Machine)
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
3B
Pull-Up (Weighted)
1
1
12 reps
14 reps
50%
45%
4A
Jefferson Curls
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
4B
Deficit Pendlay Row
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
5A
Wrist Curls
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
5B
Face Away Cable Curl
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Machine)
1
1
3
16 reps
12 reps
14 reps
35%
50%
45%
1B
Chest Fly (Machine)
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
2
Dip (Weighted)
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
3
Bench Press (Barbell)
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
4A
Lateral Raise (Dumbbell)
1
1
3
16 reps
12 reps
14 reps
35%
50%
45%
4B
Incline Bench Press (Dumbbell)
1
2
12 reps
14 reps
50%
45%
5A
Wrist Curls
1
1
3
16 reps
12 reps
14 reps
35%
50%
45%
5B
Overhead Tricep Extension (Cable)
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Machine)
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
1B
Chest Fly (Machine)
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
2
Dip (Weighted)
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
3
Bench Press (Barbell)
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
4A
Lateral Raise (Dumbbell)
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
4B
Incline Bench Press (Dumbbell)
1
2
12 reps
14 reps
52%
47%
5A
Wrist Curls
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
5B
Overhead Tricep Extension (Cable)
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Machine)
1
1
4
16 reps
12 reps
14 reps
35%
52%
47%
1B
Chest Fly (Machine)
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
2
Dip (Weighted)
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
3
Bench Press (Barbell)
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
4A
Lateral Raise (Dumbbell)
1
1
4
16 reps
12 reps
14 reps
35%
52%
47%
4B
Incline Bench Press (Dumbbell)
1
3
12 reps
14 reps
52%
47%
5A
Wrist Curls
1
1
4
16 reps
12 reps
14 reps
35%
52%
47%
5B
Overhead Tricep Extension (Cable)
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Machine)
1
1
4
16 reps
12 reps
14 reps
35%
55%
50%
1B
Chest Fly (Machine)
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
2
Dip (Weighted)
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
3
Bench Press (Barbell)
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
4A
Lateral Raise (Dumbbell)
1
1
4
16 reps
12 reps
14 reps
35%
55%
50%
4B
Incline Bench Press (Dumbbell)
1
3
12 reps
14 reps
55%
50%
5A
Wrist Curls
1
1
4
16 reps
12 reps
14 reps
35%
55%
50%
5B
Overhead Tricep Extension (Cable)
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Machine)
1
1
4
16 reps
12 reps
14 reps
35%
57%
52%
1B
Chest Fly (Machine)
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
2
Dip (Weighted)
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
3
Bench Press (Barbell)
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
4A
Lateral Raise (Dumbbell)
1
1
4
16 reps
12 reps
14 reps
35%
57%
52%
4B
Incline Bench Press (Dumbbell)
1
3
12 reps
14 reps
57%
52%
5A
Wrist Curls
1
1
4
16 reps
12 reps
14 reps
35%
57%
52%
5B
Overhead Tricep Extension (Cable)
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Abs Crunch (Machine)
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
1B
Chest Fly (Machine)
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
2
Dip (Weighted)
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
3
Bench Press (Barbell)
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
4A
Lateral Raise (Dumbbell)
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
4B
Incline Bench Press (Dumbbell)
1
1
12 reps
14 reps
50%
45%
5A
Wrist Curls
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
5B
Overhead Tricep Extension (Cable)
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
2
Hamstring Curl
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
3A
Standing Calf Raise
1
1
3
16 reps
12 reps
14 reps
35%
50%
45%
3B
Leg Press
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
4A
Seated Twist
1
1
3
16 reps
12 reps
14 reps
35%
50%
45%
4B
Leg Extension
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
5A
Wrist Curls
1
1
3
16 reps
12 reps
14 reps
35%
50%
45%
5B
Face Away Cable Curl
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
5C
Face Pull
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
2
Hamstring Curl
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
3A
Standing Calf Raise
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
3B
Leg Press
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
4A
Seated Twist
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
4B
Leg Extension
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
5A
Wrist Curls
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
5B
Face Away Cable Curl
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
5C
Face Pull
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
2
Hamstring Curl
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
3A
Standing Calf Raise
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
3B
Leg Press
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
4A
Seated Twist
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
4B
Leg Extension
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
5A
Wrist Curls
1
1
3
16 reps
12 reps
14 reps
35%
52%
47%
5B
Face Away Cable Curl
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
5C
Face Pull
1
1
2
16 reps
12 reps
14 reps
35%
52%
47%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
2
16 reps
12 reps
14 reps
35%
55%
50%
2
Hamstring Curl
1
1
2
16 reps
12 reps
14 reps
35%
55%
50%
3A
Standing Calf Raise
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
3B
Leg Press
1
1
2
16 reps
12 reps
14 reps
35%
55%
50%
4A
Seated Twist
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
4B
Leg Extension
1
1
2
16 reps
12 reps
14 reps
35%
55%
50%
5A
Wrist Curls
1
1
3
16 reps
12 reps
14 reps
35%
55%
50%
5B
Face Away Cable Curl
1
1
2
16 reps
12 reps
14 reps
35%
55%
50%
5C
Face Pull
1
1
2
16 reps
12 reps
14 reps
35%
55%
50%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
2
16 reps
12 reps
14 reps
35%
57%
52%
2
Hamstring Curl
1
1
2
16 reps
12 reps
14 reps
35%
57%
52%
3A
Standing Calf Raise
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
3B
Leg Press
1
1
2
16 reps
12 reps
14 reps
35%
57%
52%
4A
Seated Twist
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
4B
Leg Extension
1
1
2
16 reps
12 reps
14 reps
35%
57%
52%
5A
Wrist Curls
1
1
3
16 reps
12 reps
14 reps
35%
57%
52%
5B
Face Away Cable Curl
1
1
2
16 reps
12 reps
14 reps
35%
57%
52%
5C
Face Pull
1
1
2
16 reps
12 reps
14 reps
35%
57%
52%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
2
Hamstring Curl
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
3A
Standing Calf Raise
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
3B
Leg Press
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
4A
Seated Twist
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
4B
Leg Extension
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
5A
Wrist Curls
1
1
2
16 reps
12 reps
14 reps
35%
50%
45%
5B
Face Away Cable Curl
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
5C
Face Pull
1
1
1
16 reps
12 reps
14 reps
35%
50%
45%
Week 1
1 / 6 Weeks
Day 1
1
Deficit Pendlay Row
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
2A
Cable Crunch
1 Set
1 Set
3 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
2B
Lat Pulldown
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
3A
Standing Calf Raise
1 Set
1 Set
3 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
3B
Crossbody Lat Pull
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
4
Jefferson Curls
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
5A
Wrist Curls
1 Set
1 Set
3 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
5B
Face Away Cable Curl
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
5C
Face Pull
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
Day 2
1A
Lateral Raise (Dumbbell)
1 Set
1 Set
3 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
1B
Incline Bench Press (Dumbbell)
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
2
Bench Press (Barbell)
1 Set
2 Sets
12 Reps
14 Reps
50%
45%
3
Dip (Weighted)
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
4A
Seated Twist
1 Set
1 Set
3 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
4B
Chest Fly (Machine)
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
5A
Wrist Curls
1 Set
1 Set
3 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
5B
Overhead Tricep Extension (Cable)
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
Day 3
1
Hamstring Curl
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
2A
Standing Calf Raise
1 Set
1 Set
3 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
2B
Leg Press
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
3
Walking Lunge (Dumbbell)
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
4A
Abs Crunch (Machine)
1 Set
1 Set
3 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
4B
Leg Extension
1 Set
2 Sets
12 Reps
16 Reps
50%
40%
Day 4
1
Wide Grip Lat Pulldown
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
2A
Seated Twist
1 Set
1 Set
3 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
2B
Seated Row (Machine)
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
3A
Rear Delt Fly (Machine)
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
3B
Pull-Up (Weighted)
1 Set
2 Sets
12 Reps
14 Reps
50%
45%
4A
Jefferson Curls
1 Set
1 Set
3 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
4B
Deficit Pendlay Row
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
5A
Wrist Curls
1 Set
1 Set
3 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
5B
Face Away Cable Curl
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
Day 5
1A
Abs Crunch (Machine)
1 Set
1 Set
3 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
1B
Chest Fly (Machine)
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
2
Dip (Weighted)
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
3
Bench Press (Barbell)
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
4A
Lateral Raise (Dumbbell)
1 Set
1 Set
3 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
4B
Incline Bench Press (Dumbbell)
1 Set
2 Sets
12 Reps
14 Reps
50%
45%
5A
Wrist Curls
1 Set
1 Set
3 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
5B
Overhead Tricep Extension (Cable)
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
Day 6
1
Stiff Leg Deadlift
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
2
Hamstring Curl
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
3A
Standing Calf Raise
1 Set
1 Set
3 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
3B
Leg Press
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
4A
Seated Twist
1 Set
1 Set
3 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
4B
Leg Extension
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
5A
Wrist Curls
1 Set
1 Set
3 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
5B
Face Away Cable Curl
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%
5C
Face Pull
1 Set
1 Set
2 Sets
16 Reps
12 Reps
14 Reps
35%
50%
45%