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Jacks PPL

by Jack D.
1 athletes joined

Program Description

Gain Strength and size, mostly focussed on getting a pump

Program Overview

  • Level
    Novice, Beginner, Intermediate
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 09, 2024 04:51
  • Last Edited
    Dec 11, 2024 12:20
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-8 reps
-
2
Tricep Pushdown (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
6-8 reps
-
4
Lateral Raise (Dumbbell)
3
6-8 reps
-
5
Chest Press (Machine)
3
10-12 reps
-
6
Seated Dip (Machine)
3
10-12 reps
-
7
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-8 reps
-
2
Hammer Curl
3
6-8 reps
-
3
Face Pull
3
12-15 reps
-
4
Bicep Curl (Barbell)
3
6-8 reps
-
5
Chest Supported Row (Machine)
3
10-12 reps
-
6
High Row
3
10-12 reps
-
7
Bicep Curl (Machine)
3
1
6-8 reps
8-99999 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
6-8 reps
-
2
Wood Chop
3
12-15 reps
-
3
Hip Thrust (Machine)
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Abs Crunch (Machine)
3
10-12 reps
-
6
Plank
2
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2
6-8 reps
-
8
Clean Deadlift
3
6-8 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
-
5
Chest Press (Machine)
3 Sets
10-12 Reps
-
6
Seated Dip (Machine)
3 Sets
10-12 Reps
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
-
Day 2
1
T-Bar Row
3 Sets
6-8 Reps
-
2
Hammer Curl
3 Sets
6-8 Reps
-
3
Face Pull
3 Sets
12-15 Reps
-
4
Bicep Curl (Barbell)
3 Sets
6-8 Reps
-
5
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
6
High Row
3 Sets
10-12 Reps
-
7
Bicep Curl (Machine)
3 Sets
1 Set
6-8 Reps
8-99999 Reps
-
-
Day 3
1
Squat (Smith Machine)
3 Sets
6-8 Reps
-
2
Wood Chop
3 Sets
12-15 Reps
-
3
Hip Thrust (Machine)
3 Sets
10-12 Reps
-
4
Standing Calf Raise
3 Sets
10-12 Reps
-
5
Abs Crunch (Machine)
3 Sets
10-12 Reps
-
6
Plank
2 Sets
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
-
8
Clean Deadlift
3 Sets
6-8 Reps
-
Day 4
1
Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
6-8 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
6-8 Reps
-
5
Chest Press (Machine)
3 Sets
10-12 Reps
-
6
Seated Dip (Machine)
3 Sets
10-12 Reps
-
7
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
-
Day 5
1
T-Bar Row
3 Sets
6-8 Reps
-
2
Hammer Curl
3 Sets
6-8 Reps
-
3
Face Pull
3 Sets
12-15 Reps
-
4
Bicep Curl (Barbell)
3 Sets
6-8 Reps
-
5
Chest Supported Row (Machine)
3 Sets
10-12 Reps
-
6
High Row
3 Sets
10-12 Reps
-
7
Bicep Curl (Machine)
3 Sets
1 Set
6-8 Reps
8-99999 Reps
-
-
Day 6
1
Squat (Smith Machine)
3 Sets
6-8 Reps
-
2
Wood Chop
3 Sets
12-15 Reps
-
3
Hip Thrust (Machine)
3 Sets
10-12 Reps
-
4
Standing Calf Raise
3 Sets
10-12 Reps
-
5
Abs Crunch (Machine)
3 Sets
10-12 Reps
-
6
Plank
2 Sets
30-60 secs
-
7
Bulgarian Split Squat (Dumbbell)
2 Sets
6-8 Reps
-
8
Clean Deadlift
3 Sets
6-8 Reps
-