logo
BoostcampPNG

PP PPL

by Meet
4 athletes joined
5.0
(1 rating)

Program Description

Novice Level. 5 days a week. Only 1 Leg day. Push Pull Rest Push Pull Legs Rest Only 1 leg day but heavy volume. I would recommend light cardio 2 days a week (on rest days).

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Dec 13, 2024 02:19
  • Last Edited
    Jan 29, 2025 02:59
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Arnold Press
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Arnold Press
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Arnold Press
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Arnold Press
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Arnold Press
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Arnold Press
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Arnold Press
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Arnold Press
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
3
15-20 reps
-
5
Hammer Curl
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
8A
Plank
2
AMRAP
-
8B
Side Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
3
15-20 reps
-
5
Hammer Curl
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
8A
Plank
2
AMRAP
-
8B
Side Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
3
15-20 reps
-
5
Hammer Curl
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
8A
Plank
2
AMRAP
-
8B
Side Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
3
15-20 reps
-
5
Hammer Curl
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
8A
Plank
2
AMRAP
-
8B
Side Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
3
15-20 reps
-
5
Hammer Curl
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
8A
Plank
2
AMRAP
-
8B
Side Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
3
15-20 reps
-
5
Hammer Curl
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
8A
Plank
2
AMRAP
-
8B
Side Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
3
15-20 reps
-
5
Hammer Curl
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
8A
Plank
2
AMRAP
-
8B
Side Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
3
15-20 reps
-
5
Hammer Curl
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
8A
Plank
2
AMRAP
-
8B
Side Plank
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Overhead Press (Barbell)
3
3-5 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
15-20 reps
-
5B
Dips Between Chairs
3
AMRAP
-
6A
Lateral Raise (Cable)
2
15-20 reps
-
6B
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Overhead Press (Barbell)
3
3-5 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
15-20 reps
-
5B
Dips Between Chairs
3
AMRAP
-
6A
Lateral Raise (Cable)
2
15-20 reps
-
6B
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Overhead Press (Barbell)
3
3-5 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
15-20 reps
-
5B
Dips Between Chairs
3
AMRAP
-
6A
Lateral Raise (Cable)
2
15-20 reps
-
6B
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Overhead Press (Barbell)
3
3-5 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
15-20 reps
-
5B
Dips Between Chairs
3
AMRAP
-
6A
Lateral Raise (Cable)
2
15-20 reps
-
6B
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Overhead Press (Barbell)
3
3-5 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
15-20 reps
-
5B
Dips Between Chairs
3
AMRAP
-
6A
Lateral Raise (Cable)
2
15-20 reps
-
6B
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Overhead Press (Barbell)
3
3-5 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
15-20 reps
-
5B
Dips Between Chairs
3
AMRAP
-
6A
Lateral Raise (Cable)
2
15-20 reps
-
6B
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Overhead Press (Barbell)
3
3-5 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
15-20 reps
-
5B
Dips Between Chairs
3
AMRAP
-
6A
Lateral Raise (Cable)
2
15-20 reps
-
6B
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Overhead Press (Barbell)
3
3-5 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
15-20 reps
-
5B
Dips Between Chairs
3
AMRAP
-
6A
Lateral Raise (Cable)
2
15-20 reps
-
6B
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
5-8 reps
-
3
Upright Row (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Russian Twist
3
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
5-8 reps
-
3
Upright Row (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Russian Twist
3
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
5-8 reps
-
3
Upright Row (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Russian Twist
3
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
5-8 reps
-
3
Upright Row (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Russian Twist
3
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
5-8 reps
-
3
Upright Row (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Russian Twist
3
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
5-8 reps
-
3
Upright Row (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Russian Twist
3
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
5-8 reps
-
3
Upright Row (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Russian Twist
3
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
5-8 reps
-
3
Upright Row (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Russian Twist
3
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Bench Press (Barbell)
4 Sets
6-10 Reps
-
2
Overhead Press (Barbell)
3 Sets
3-5 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Chest Fly (Machine)
3 Sets
8-12 Reps
-
5A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
5B
Dips Between Chairs
3 Sets
AMRAP
-
6A
Lateral Raise (Cable)
2 Sets
15-20 Reps
-
6B
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
-
Day 1
1
Dip (Weighted)
3 Sets
8-12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
4
Chest Fly (Cable)
3 Sets
8-12 Reps
-
5A
Arnold Press
3 Sets
6-10 Reps
-
5B
Skull Crusher (Barbell)
3 Sets
6-10 Reps
-
6A
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
6B
Tricep Extension (Dumbbell)
3 Sets
12-15 Reps
-
Day 4
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
2
Barbell Row
3 Sets
5-8 Reps
-
3
Upright Row (Cable)
3 Sets
12-15 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
12-15 Reps
-
5
Preacher Curl (Barbell)
3 Sets
6-10 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Russian Twist
3 Sets
AMRAP
-
8
Hanging Leg Raise
3 Sets
AMRAP
-
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Shrug (Dumbbell)
3 Sets
15-20 Reps
-
5
Hammer Curl
3 Sets
6-10 Reps
-
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
7
Decline Crunch (Weighted)
3 Sets
AMRAP
-
8A
Plank
2 Sets
AMRAP
-
8B
Side Plank
2 Sets
AMRAP
-
Day 5
1
Squat (Barbell)
3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
3
Leg Press
2 Sets
8-12 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Seated Hamstring Curl
3 Sets
10-15 Reps
-
6
Seated Calf Raise
4 Sets
15-20 Reps
-