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BoostcampPNG

PPL

by Nick F.
1 athletes joined

Program Description

Gain muscle and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 25, 2024 03:37
  • Last Edited
    May 14, 2024 03:10
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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
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Upright Row (Cable)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Tricep Extension (Barbell)
3
8 reps
-
9
Tricep Rope Push Down (Cable)
2
12 reps
-
10
Tricep Kickback
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Upright Row (Cable)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Tricep Extension (Barbell)
3
8 reps
-
9
Tricep Rope Push Down (Cable)
2
12 reps
-
10
Tricep Kickback
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Upright Row (Cable)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Tricep Extension (Barbell)
3
8 reps
-
9
Tricep Rope Push Down (Cable)
2
12 reps
-
10
Tricep Kickback
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Upright Row (Cable)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Tricep Extension (Barbell)
3
8 reps
-
9
Tricep Rope Push Down (Cable)
2
12 reps
-
10
Tricep Kickback
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Upright Row (Cable)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Tricep Extension (Barbell)
3
8 reps
-
9
Tricep Rope Push Down (Cable)
2
12 reps
-
10
Tricep Kickback
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Upright Row (Cable)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Tricep Extension (Barbell)
3
8 reps
-
9
Tricep Rope Push Down (Cable)
2
12 reps
-
10
Tricep Kickback
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Upright Row (Cable)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Tricep Extension (Barbell)
3
8 reps
-
9
Tricep Rope Push Down (Cable)
2
12 reps
-
10
Tricep Kickback
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Upright Row (Cable)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Tricep Extension (Barbell)
3
8 reps
-
9
Tricep Rope Push Down (Cable)
2
12 reps
-
10
Tricep Kickback
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Upright Row (Cable)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Tricep Extension (Barbell)
3
8 reps
-
9
Tricep Rope Push Down (Cable)
2
12 reps
-
10
Tricep Kickback
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Upright Row (Cable)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Tricep Extension (Barbell)
3
8 reps
-
9
Tricep Rope Push Down (Cable)
2
12 reps
-
10
Tricep Kickback
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Tricep Extension (Barbell)
3
8 reps
-
8
Dip (Weighted)
3
12 reps
-
9
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Tricep Extension (Barbell)
3
8 reps
-
8
Dip (Weighted)
3
12 reps
-
9
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Tricep Extension (Barbell)
3
8 reps
-
8
Dip (Weighted)
3
12 reps
-
9
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Tricep Extension (Barbell)
3
8 reps
-
8
Dip (Weighted)
3
12 reps
-
9
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Tricep Extension (Barbell)
3
8 reps
-
8
Dip (Weighted)
3
12 reps
-
9
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Tricep Extension (Barbell)
3
8 reps
-
8
Dip (Weighted)
3
12 reps
-
9
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Tricep Extension (Barbell)
3
8 reps
-
8
Dip (Weighted)
3
12 reps
-
9
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Tricep Extension (Barbell)
3
8 reps
-
8
Dip (Weighted)
3
12 reps
-
9
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Tricep Extension (Barbell)
3
8 reps
-
8
Dip (Weighted)
3
12 reps
-
9
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Tricep Extension (Barbell)
3
8 reps
-
8
Dip (Weighted)
3
12 reps
-
9
Tricep Kickback
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Week 1
1 / 10 Weeks
Day 3
1
Belt Squat
3 Sets
6 Reps
-
2
Hack Squat
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Seated Hamstring Curl
3 Sets
12 Reps
-
6
Seated Calf Raise
3 Sets
12 Reps
-
7
Standing Calf Raise
3 Sets
12 Reps
-
Day 1
1
Bench Press (Dumbbell)
3 Sets
3 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Incline Bench Press (Barbell)
2 Sets
12 Reps
-
5
Chest Fly (Cable)
2 Sets
15 Reps
-
6
Upright Row (Cable)
2 Sets
12 Reps
-
7
Lateral Raise (Cable)
2 Sets
15 Reps
-
8
Tricep Extension (Barbell)
3 Sets
8 Reps
-
9
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-
10
Tricep Kickback
2 Sets
15 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Arnold Press
3 Sets
8 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
Front Raise
3 Sets
12 Reps
-
6
Lateral Raise (Cable)
3 Sets
12 Reps
-
7
Tricep Extension (Barbell)
3 Sets
8 Reps
-
8
Dip (Weighted)
3 Sets
12 Reps
-
9
Tricep Kickback
3 Sets
15 Reps
-
Day 6
1
Belt Squat
3 Sets
6 Reps
-
2
Hack Squat
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Seated Hamstring Curl
3 Sets
12 Reps
-
6
Seated Calf Raise
3 Sets
12 Reps
-
7
Standing Calf Raise
3 Sets
12 Reps
-
Day 2
1
Chin-Up (Weighted)
3 Sets
6 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Preacher Curl (Barbell)
3 Sets
8 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
7
Concentration Curl
3 Sets
15 Reps
-
Day 5
1
Seated Row (Cable)
3 Sets
6 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
3
Chest Supported Row (Machine)
2 Sets
12 Reps
-
4
Lat Pulldown
2 Sets
12 Reps
-
5
Preacher Curl (Barbell)
3 Sets
8 Reps
-
6
Hammer Curl
2 Sets
12 Reps
-
7
Bicep Curl (Cable)
2 Sets
15 Reps
-