logo
BoostcampPNG

PPL-Arms Focused

by prajwal1998
3 athletes joined
5.0
(1 rating)

Program Description

For people with weaker arms who want to build a jacked physique while increasing strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 12, 2024 07:25
  • Last Edited
    Jan 10, 2025 06:59
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Clean Deadlift
4 Sets
6-10 Reps
-
2
T-Bar Row
3 Sets
6-10 Reps
-
3A
Lat Pulldown
3 Sets
10-15 Reps
-
3B
Upright Row (Barbell)
3 Sets
10-15 Reps
-
4A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
4B
Farmer's Walk (Weighted)
3 Sets
30 Reps
-
Day 2
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
1B
Rear Delt Row
3 Sets
10-15 Reps
-
2A
AD Press
4 Sets
8-12 Reps
-
2B
Hammer Curl
4 Sets
8-12 Reps
-
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
3B
Katana Extension
4 Sets
8-12 Reps
-
4
Chest Fly (Cable)
4 Sets
6-10 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2A
Leg Curl
3 Sets
8-12 Reps
-
2B
Tibialis Raises
3 Sets
10-15 Reps
-
3A
Leg Extension
3 Sets
10-15 Reps
-
3B
Standing Calf Raise
3 Sets
15-20 Reps
-
Day 4
1A
Pull-Up (Weighted)
3 Sets
3-5 Reps
-
1B
Face Pull
3 Sets
10-15 Reps
-
2A
Kroc Row
4 Sets
6-12 Reps
-
2B
Rope-Wrist Curls
4 Sets
10-15 Reps
-
3A
Shrug (Barbell)
3 Sets
6-10 Reps
-
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Chest Press (Machine)
3 Sets
6-10 Reps
-
3A
Skull Crusher
4 Sets
8-12 Reps
-
3B
Hangman Curls
4 Sets
6-10 Reps
-
Day 6
1A
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
-
1B
Rear Delt Row
2 Sets
8-12 Reps
-
2A
Leg Press
3 Sets
8-12 Reps
-
2B
Standing Calf Raise
3 Sets
10-15 Reps
-
3
Glute-Ham Raise
3 Sets
10-15 Reps
-
4
Dead Hang
3 Sets
1 mins
-