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BoostcampPNG

Old school PLP

by Lifter
3 athletes joined

Program Description

Gain muscle and strenght

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2024 01:58
  • Last Edited
    Jan 26, 2025 08:06
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Shoulder Press (Plate Loaded)
2
6-8 reps
-
6
Bench Press (Close Grip)
3
5-8 reps
-
7
Tricep Pushdown (Cable)
3
6-12 reps
-
8
Shrug (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
5-8 reps
-
8
Tricep Pushdown (Cable)
3
6-12 reps
-
9
Shrug (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
5-8 reps
-
8
Tricep Pushdown (Cable)
3
6-12 reps
-
9
Shrug (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
5-8 reps
-
8
Tricep Pushdown (Cable)
3
6-12 reps
-
9
Shrug (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
5-8 reps
-
8
Tricep Pushdown (Cable)
3
6-12 reps
-
9
Shrug (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
5-8 reps
-
8
Tricep Pushdown (Cable)
3
6-12 reps
-
9
Shrug (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
5-8 reps
-
8
Tricep Pushdown (Cable)
3
6-12 reps
-
9
Shrug (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
5-8 reps
-
8
Tricep Pushdown (Cable)
3
6-12 reps
-
9
Shrug (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Hack Squat
3
6-12 reps
-
3
Leg Extension
3
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Hack Squat
3
6-12 reps
-
3
Leg Extension
3
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Hack Squat
3
6-12 reps
-
3
Leg Extension
3
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Hack Squat
3
6-12 reps
-
3
Leg Extension
3
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Hack Squat
3
6-12 reps
-
3
Leg Extension
3
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Hack Squat
3
6-12 reps
-
3
Leg Extension
3
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Hack Squat
3
6-12 reps
-
3
Leg Extension
3
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Hack Squat
3
6-12 reps
-
3
Leg Extension
3
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Face Pull
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Preacher Curl (Dumbbell)
3
8-12 reps
-
8
Wrist Curls
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Shoulder Press (Plate Loaded)
2
6-8 reps
-
6
Bench Press (Close Grip)
3
6-10 reps
-
7
Tricep Pushdown (Cable)
3
8-10 reps
-
8
Shrug (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
6-10 reps
-
8
Tricep Pushdown (Cable)
3
8-10 reps
-
9
Shrug (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
6-10 reps
-
8
Tricep Pushdown (Cable)
3
8-10 reps
-
9
Shrug (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
6-10 reps
-
8
Tricep Pushdown (Cable)
3
8-10 reps
-
9
Shrug (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
6-10 reps
-
8
Tricep Pushdown (Cable)
3
8-10 reps
-
9
Shrug (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
6-10 reps
-
8
Tricep Pushdown (Cable)
3
8-10 reps
-
9
Shrug (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
6-10 reps
-
8
Tricep Pushdown (Cable)
3
8-10 reps
-
9
Shrug (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
6-10 reps
-
8
Tricep Pushdown (Cable)
3
8-10 reps
-
9
Shrug (Dumbbell)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Lying Leg Curl
4
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Lying Leg Curl
4
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Lying Leg Curl
4
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Lying Leg Curl
4
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Lying Leg Curl
4
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Lying Leg Curl
4
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Lying Leg Curl
4
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Lying Leg Curl
4
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Face Pull
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Preacher Curl (Dumbbell)
3
8-12 reps
-
8
Wrist Curls
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Week 1
1 / 8 Weeks
Day 5
1
Stiff Leg Deadlift
4 Sets
6-12 Reps
-
2
Leg Curl
3 Sets
8-12 Reps
-
3
Lying Leg Curl
4 Sets
6-12 Reps
-
4
Standing Calf Raise
4 Sets
12-25 Reps
-
5
Cable Crunch
3 Sets
8-12 Reps
-
6
Lying Leg Raise
3 Sets
20 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
6-12 Reps
-
2
Hack Squat
3 Sets
6-12 Reps
-
3
Leg Extension
3 Sets
6-12 Reps
-
4
Standing Calf Raise
4 Sets
12-25 Reps
-
5
Cable Crunch
3 Sets
8-12 Reps
-
6
Lying Leg Raise
3 Sets
20 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
3
Chest Fly (Machine)
2 Sets
6-10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5
Shoulder Press (Plate Loaded)
2 Sets
6-8 Reps
-
6
Bench Press (Close Grip)
3 Sets
5-8 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
-
8
Shrug (Dumbbell)
3 Sets
10-20 Reps
-
Day 4
1
Bench Press (Barbell)
2 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
3
Cable Crossover
2 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5
Shoulder Press (Plate Loaded)
2 Sets
6-8 Reps
-
6
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
8
Shrug (Dumbbell)
3 Sets
12-20 Reps
-
Day 6
1
T-Bar Row
3 Sets
6-10 Reps
-
2
Seated Row (Cable)
2 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
6-12 Reps
-
4
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
-
5
Face Pull
3 Sets
8-12 Reps
-
6
Bicep Curl (Barbell)
3 Sets
6-12 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Wrist Curls
3 Sets
12-20 Reps
-
Day 3
1
T-Bar Row
3 Sets
6-10 Reps
-
2
Seated Row (Cable)
2 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
6-12 Reps
-
4
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
-
5
Face Pull
3 Sets
8-12 Reps
-
6
Bicep Curl (Barbell)
3 Sets
6-12 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Wrist Curls
3 Sets
12-20 Reps
-