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BoostcampPNG

Paul's PPL - 🤓☝️

by Adi

Program Description

Big boy program - chef's specialty

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 28, 2024 12:31
  • Last Edited
    May 07, 2024 10:05
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Bicep Curl (EZ Bar)
3
8-12 reps
3
Wide Grip Pull-Up
3
AMRAP
4
Hammer Curl
3
8-12 reps
5
Seated Row (Cable)
4
8-12 reps
6
Wide Grip Cable Curls
3
10-15 reps
7
Rear Delt Fly (Dumbbell)
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Bicep Curl (EZ Bar)
3
8-12 reps
3
Wide Grip Pull-Up
3
AMRAP
4
Hammer Curl
3
8-12 reps
5
Seated Row (Cable)
4
8-12 reps
6
Wide Grip Cable Curls
3
10-15 reps
7
Rear Delt Fly (Dumbbell)
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Bicep Curl (EZ Bar)
3
8-12 reps
3
Wide Grip Pull-Up
3
AMRAP
4
Hammer Curl
3
8-12 reps
5
Seated Row (Cable)
4
8-12 reps
6
Wide Grip Cable Curls
3
10-15 reps
7
Rear Delt Fly (Dumbbell)
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Bicep Curl (EZ Bar)
3
8-12 reps
3
Wide Grip Pull-Up
3
AMRAP
4
Hammer Curl
3
8-12 reps
5
Seated Row (Cable)
4
8-12 reps
6
Wide Grip Cable Curls
3
10-15 reps
7
Rear Delt Fly (Dumbbell)
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Bicep Curl (EZ Bar)
3
8-12 reps
3
Wide Grip Pull-Up
3
AMRAP
4
Hammer Curl
3
8-12 reps
5
Seated Row (Cable)
4
8-12 reps
6
Wide Grip Cable Curls
3
10-15 reps
7
Rear Delt Fly (Dumbbell)
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Bicep Curl (EZ Bar)
3
8-12 reps
3
Wide Grip Pull-Up
3
AMRAP
4
Hammer Curl
3
8-12 reps
5
Seated Row (Cable)
4
8-12 reps
6
Wide Grip Cable Curls
3
10-15 reps
7
Rear Delt Fly (Dumbbell)
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Bicep Curl (EZ Bar)
3
8-12 reps
3
Wide Grip Pull-Up
3
AMRAP
4
Hammer Curl
3
8-12 reps
5
Seated Row (Cable)
4
8-12 reps
6
Wide Grip Cable Curls
3
10-15 reps
7
Rear Delt Fly (Dumbbell)
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Bicep Curl (EZ Bar)
3
8-12 reps
3
Wide Grip Pull-Up
3
AMRAP
4
Hammer Curl
3
8-12 reps
5
Seated Row (Cable)
4
8-12 reps
6
Wide Grip Cable Curls
3
10-15 reps
7
Rear Delt Fly (Dumbbell)
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Bicep Curl (EZ Bar)
3
8-12 reps
3
Wide Grip Pull-Up
3
AMRAP
4
Hammer Curl
3
8-12 reps
5
Seated Row (Cable)
4
8-12 reps
6
Wide Grip Cable Curls
3
10-15 reps
7
Rear Delt Fly (Dumbbell)
4
AMRAP
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
2
Bicep Curl (EZ Bar)
3
8-12 reps
3
Wide Grip Pull-Up
3
AMRAP
4
Hammer Curl
3
8-12 reps
5
Seated Row (Cable)
4
8-12 reps
6
Wide Grip Cable Curls
3
10-15 reps
7
Rear Delt Fly (Dumbbell)
4
AMRAP
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
2
Dip (Weighted)
3
6-10 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Tricep Extension (Dumbbell)
3
10-15 reps
5
Lateral Raise (Machine)
4
8-12 reps
6
Chest Press (Machine)
3
10-15 reps
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
2
Dip (Weighted)
3
6-10 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Tricep Extension (Dumbbell)
3
10-15 reps
5
Lateral Raise (Machine)
4
8-12 reps
6
Chest Press (Machine)
3
10-15 reps
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
2
Dip (Weighted)
3
6-10 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Tricep Extension (Dumbbell)
3
10-15 reps
5
Lateral Raise (Machine)
4
8-12 reps
6
Chest Press (Machine)
3
10-15 reps
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
2
Dip (Weighted)
3
6-10 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Tricep Extension (Dumbbell)
3
10-15 reps
5
Lateral Raise (Machine)
4
8-12 reps
6
Chest Press (Machine)
3
10-15 reps
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
2
Dip (Weighted)
3
6-10 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Tricep Extension (Dumbbell)
3
10-15 reps
5
Lateral Raise (Machine)
4
8-12 reps
6
Chest Press (Machine)
3
10-15 reps
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
2
Dip (Weighted)
3
6-10 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Tricep Extension (Dumbbell)
3
10-15 reps
5
Lateral Raise (Machine)
4
8-12 reps
6
Chest Press (Machine)
3
10-15 reps
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
2
Dip (Weighted)
3
6-10 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Tricep Extension (Dumbbell)
3
10-15 reps
5
Lateral Raise (Machine)
4
8-12 reps
6
Chest Press (Machine)
3
10-15 reps
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
2
Dip (Weighted)
3
6-10 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Tricep Extension (Dumbbell)
3
10-15 reps
5
Lateral Raise (Machine)
4
8-12 reps
6
Chest Press (Machine)
3
10-15 reps
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
2
Dip (Weighted)
3
6-10 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Tricep Extension (Dumbbell)
3
10-15 reps
5
Lateral Raise (Machine)
4
8-12 reps
6
Chest Press (Machine)
3
10-15 reps
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
2
Dip (Weighted)
3
6-10 reps
3
Incline Bench Press (Dumbbell)
3
8-12 reps
4
Tricep Extension (Dumbbell)
3
10-15 reps
5
Lateral Raise (Machine)
4
8-12 reps
6
Chest Press (Machine)
3
10-15 reps
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
2
Squat (Barbell)
3
6-10 reps
3
Seated Calf Raise
3
AMRAP
4
Single Leg Press
3
8-12 reps
5
Good Morning
2
AMRAP
6
Plank
4
1-3 mins
7
Leg Extension
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
2
Squat (Barbell)
3
6-10 reps
3
Seated Calf Raise
3
AMRAP
4
Single Leg Press
3
8-12 reps
5
Good Morning
2
AMRAP
6
Plank
4
1-3 mins
7
Leg Extension
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
2
Squat (Barbell)
3
6-10 reps
3
Seated Calf Raise
3
AMRAP
4
Single Leg Press
3
8-12 reps
5
Good Morning
2
AMRAP
6
Plank
4
1-3 mins
7
Leg Extension
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
2
Squat (Barbell)
3
6-10 reps
3
Seated Calf Raise
3
AMRAP
4
Single Leg Press
3
8-12 reps
5
Good Morning
2
AMRAP
6
Plank
4
1-3 mins
7
Leg Extension
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
2
Squat (Barbell)
3
6-10 reps
3
Seated Calf Raise
3
AMRAP
4
Single Leg Press
3
8-12 reps
5
Good Morning
2
AMRAP
6
Plank
4
1-3 mins
7
Leg Extension
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
2
Squat (Barbell)
3
6-10 reps
3
Seated Calf Raise
3
AMRAP
4
Single Leg Press
3
8-12 reps
5
Good Morning
2
AMRAP
6
Plank
4
1-3 mins
7
Leg Extension
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
2
Squat (Barbell)
3
6-10 reps
3
Seated Calf Raise
3
AMRAP
4
Single Leg Press
3
8-12 reps
5
Good Morning
2
AMRAP
6
Plank
4
1-3 mins
7
Leg Extension
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
2
Squat (Barbell)
3
6-10 reps
3
Seated Calf Raise
3
AMRAP
4
Single Leg Press
3
8-12 reps
5
Good Morning
2
AMRAP
6
Plank
4
1-3 mins
7
Leg Extension
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
2
Squat (Barbell)
3
6-10 reps
3
Seated Calf Raise
3
AMRAP
4
Single Leg Press
3
8-12 reps
5
Good Morning
2
AMRAP
6
Plank
4
1-3 mins
7
Leg Extension
3
AMRAP
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
2
Squat (Barbell)
3
6-10 reps
3
Seated Calf Raise
3
AMRAP
4
Single Leg Press
3
8-12 reps
5
Good Morning
2
AMRAP
6
Plank
4
1-3 mins
7
Leg Extension
3
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
2
Spider Curl
3
8-12 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
5
Standing Pullover (Cable)
3
10-15 reps
6
Preacher Curl (Barbell)
3
10-15 reps
7
Rear Delt Fly (Dumbbell)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
2
Bicep Curl (Cable)
3
8-12 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
5
Standing Pullover (Cable)
3
10-15 reps
6
Preacher Curl (Barbell)
3
10-15 reps
7
Rear Delt Fly (Dumbbell)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
2
Bicep Curl (Cable)
3
8-12 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
5
Standing Pullover (Cable)
3
10-15 reps
6
Preacher Curl (Barbell)
3
10-15 reps
7
Rear Delt Fly (Dumbbell)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
2
Bicep Curl (Cable)
3
8-12 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
5
Standing Pullover (Cable)
3
10-15 reps
6
Preacher Curl (Barbell)
3
10-15 reps
7
Rear Delt Fly (Dumbbell)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
2
Bicep Curl (Cable)
3
8-12 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
5
Standing Pullover (Cable)
3
10-15 reps
6
Preacher Curl (Barbell)
3
10-15 reps
7
Rear Delt Fly (Dumbbell)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
2
Bicep Curl (Cable)
3
8-12 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
5
Standing Pullover (Cable)
3
10-15 reps
6
Preacher Curl (Barbell)
3
10-15 reps
7
Rear Delt Fly (Dumbbell)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
2
Bicep Curl (Cable)
3
8-12 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
5
Standing Pullover (Cable)
3
10-15 reps
6
Preacher Curl (Barbell)
3
10-15 reps
7
Rear Delt Fly (Dumbbell)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
2
Bicep Curl (Cable)
3
8-12 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
5
Standing Pullover (Cable)
3
10-15 reps
6
Preacher Curl (Barbell)
3
10-15 reps
7
Rear Delt Fly (Dumbbell)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
2
Bicep Curl (Cable)
3
8-12 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
5
Standing Pullover (Cable)
3
10-15 reps
6
Preacher Curl (Barbell)
3
10-15 reps
7
Rear Delt Fly (Dumbbell)
4
AMRAP
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
2
Bicep Curl (Cable)
3
8-12 reps
3
Chest Supported Row (Machine)
4
8-12 reps
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
5
Standing Pullover (Cable)
3
10-15 reps
6
Preacher Curl (Barbell)
3
10-15 reps
7
Rear Delt Fly (Dumbbell)
4
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4
Incline Chest Press (Machine)
3
8-12 reps
5
Upright Row (Cable)
4
10-15 reps
6
Skull Crusher
3
10-15 reps
7
Single Arm Tricep Extension (Cable)
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4
Incline Chest Press (Machine)
3
8-12 reps
5
Upright Row (Cable)
4
10-15 reps
6
Skull Crusher
3
10-15 reps
7
Single Arm Tricep Extension (Cable)
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4
Incline Chest Press (Machine)
3
8-12 reps
5
Upright Row (Cable)
4
10-15 reps
6
Skull Crusher
3
10-15 reps
7
Single Arm Tricep Extension (Cable)
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4
Incline Chest Press (Machine)
3
8-12 reps
5
Upright Row (Cable)
4
10-15 reps
6
Skull Crusher
3
10-15 reps
7
Single Arm Tricep Extension (Cable)
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4
Incline Chest Press (Machine)
3
8-12 reps
5
Upright Row (Cable)
4
10-15 reps
6
Skull Crusher
3
10-15 reps
7
Single Arm Tricep Extension (Cable)
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4
Incline Chest Press (Machine)
3
8-12 reps
5
Upright Row (Cable)
4
10-15 reps
6
Skull Crusher
3
10-15 reps
7
Single Arm Tricep Extension (Cable)
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4
Incline Chest Press (Machine)
3
8-12 reps
5
Upright Row (Cable)
4
10-15 reps
6
Skull Crusher
3
10-15 reps
7
Single Arm Tricep Extension (Cable)
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4
Incline Chest Press (Machine)
3
8-12 reps
5
Upright Row (Cable)
4
10-15 reps
6
Skull Crusher
3
10-15 reps
7
Single Arm Tricep Extension (Cable)
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4
Incline Chest Press (Machine)
3
8-12 reps
5
Upright Row (Cable)
4
10-15 reps
6
Skull Crusher
3
10-15 reps
7
Single Arm Tricep Extension (Cable)
2
AMRAP
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
4
Incline Chest Press (Machine)
3
8-12 reps
5
Upright Row (Cable)
4
10-15 reps
6
Skull Crusher
3
10-15 reps
7
Single Arm Tricep Extension (Cable)
2
AMRAP
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
2
Romanian Deadlift (Barbell)
2
5-10 reps
3
Seated Calf Raise
3
AMRAP
4
Hack Squat
4
8-12 reps
5
Sit Up
4
15-20 reps
6
Leg Press
3
10-15 reps
7
Hip Abductor (Machine)
4
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
2
Romanian Deadlift (Barbell)
2
5-10 reps
3
Seated Calf Raise
3
AMRAP
4
Hack Squat
4
8-12 reps
5
Sit Up
4
15-20 reps
6
Leg Press
3
10-15 reps
7
Hip Abductor (Machine)
4
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
2
Romanian Deadlift (Barbell)
2
5-10 reps
3
Seated Calf Raise
3
AMRAP
4
Hack Squat
4
8-12 reps
5
Sit Up
4
15-20 reps
6
Leg Press
3
10-15 reps
7
Hip Abductor (Machine)
4
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
2
Romanian Deadlift (Barbell)
2
5-10 reps
3
Seated Calf Raise
3
AMRAP
4
Hack Squat
4
8-12 reps
5
Sit Up
4
15-20 reps
6
Leg Press
3
10-15 reps
7
Hip Abductor (Machine)
4
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
2
Romanian Deadlift (Barbell)
2
5-10 reps
3
Seated Calf Raise
3
AMRAP
4
Hack Squat
4
8-12 reps
5
Sit Up
4
15-20 reps
6
Leg Press
3
10-15 reps
7
Hip Abductor (Machine)
4
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
2
Romanian Deadlift (Barbell)
2
5-10 reps
3
Seated Calf Raise
3
AMRAP
4
Hack Squat
4
8-12 reps
5
Sit Up
4
15-20 reps
6
Leg Press
3
10-15 reps
7
Hip Abductor (Machine)
4
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
2
Romanian Deadlift (Barbell)
2
5-10 reps
3
Seated Calf Raise
3
AMRAP
4
Hack Squat
4
8-12 reps
5
Sit Up
4
15-20 reps
6
Leg Press
3
10-15 reps
7
Hip Abductor (Machine)
4
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
2
Romanian Deadlift (Barbell)
2
5-10 reps
3
Seated Calf Raise
3
AMRAP
4
Hack Squat
4
8-12 reps
5
Sit Up
4
15-20 reps
6
Leg Press
3
10-15 reps
7
Hip Abductor (Machine)
4
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
2
Romanian Deadlift (Barbell)
2
5-10 reps
3
Seated Calf Raise
3
AMRAP
4
Hack Squat
4
8-12 reps
5
Sit Up
4
15-20 reps
6
Leg Press
3
10-15 reps
7
Hip Abductor (Machine)
4
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
2
Romanian Deadlift (Barbell)
2
5-10 reps
3
Seated Calf Raise
3
AMRAP
4
Hack Squat
4
8-12 reps
5
Sit Up
4
15-20 reps
6
Leg Press
3
10-15 reps
7
Hip Abductor (Machine)
4
10-15 reps
Week 1
1 / 10 Weeks
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
2
Dip (Weighted)
3 Sets
6-10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
4
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
5
Lateral Raise (Machine)
4 Sets
8-12 Reps
6
Chest Press (Machine)
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
Day 3
1
Leg Curl
3 Sets
8-12 Reps
2
Squat (Barbell)
3 Sets
6-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Single Leg Press
3 Sets
8-12 Reps
5
Good Morning
2 Sets
AMRAP
6
Plank
4 Sets
1-3 mins
7
Leg Extension
3 Sets
AMRAP
Day 1
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
3
Wide Grip Pull-Up
3 Sets
AMRAP
4
Hammer Curl
3 Sets
8-12 Reps
5
Seated Row (Cable)
4 Sets
8-12 Reps
6
Wide Grip Cable Curls
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
Day 5
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
5
Upright Row (Cable)
4 Sets
10-15 Reps
6
Skull Crusher
3 Sets
10-15 Reps
7
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
Day 6
1
Deadlift (Barbell)
1 Set
AMRAP
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
3
Seated Calf Raise
3 Sets
AMRAP
4
Hack Squat
4 Sets
8-12 Reps
5
Sit Up
4 Sets
15-20 Reps
6
Leg Press
3 Sets
10-15 Reps
7
Hip Abductor (Machine)
4 Sets
10-15 Reps
Day 4
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
2
Spider Curl
3 Sets
8-12 Reps
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
4
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
5
Standing Pullover (Cable)
3 Sets
10-15 Reps
6
Preacher Curl (Barbell)
3 Sets
10-15 Reps
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP