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BoostcampPNG

PPL1

by qu.anhphv
5 athletes joined

Program Description

Strength & Size

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 17, 2024 09:18
  • Last Edited
    Jul 18, 2024 06:51

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
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ON THE BOOSTCAMP APP
FOR FREE
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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
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Back Extension (Weighted)
5
20 reps
5B
Seated Calf Raise
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Back Extension (Weighted)
5
20 reps
5B
Seated Calf Raise
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Back Extension (Weighted)
5
20 reps
5B
Seated Calf Raise
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Back Extension (Weighted)
5
20 reps
5B
Seated Calf Raise
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Back Extension (Weighted)
5
20 reps
5B
Seated Calf Raise
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Back Extension (Weighted)
5
20 reps
5B
Seated Calf Raise
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Back Extension (Weighted)
5
20 reps
5B
Seated Calf Raise
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Back Extension (Weighted)
5
20 reps
5B
Seated Calf Raise
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Back Extension (Weighted)
5
20 reps
5B
Seated Calf Raise
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Back Extension (Weighted)
5
20 reps
5B
Seated Calf Raise
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Back Extension (Weighted)
5
20 reps
5B
Seated Calf Raise
5
15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
10 reps
2
Romanian Deadlift (Barbell)
3
10 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Back Extension (Weighted)
5
20 reps
5B
Seated Calf Raise
5
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
2
Seated Shoulder Press (Dumbbell)
3
10 reps
3
Incline Bench Press (Dumbbell)
3
10 reps
4A
Pec Deck (Machine)
2
15 reps
4B
Reverse Pec Deck
3
15 reps
5A
Tricep Pushdown (Cable)
3
15 reps
5B
Lateral Raise (Cable)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
2
Shoulder Press (Machine)
3
10 reps
3
Chest Fly (Cable)
3
15 reps
4A
Tricep Pushdown (Cable)
4
15 reps
4B
Lateral Raise (Cable)
4
15 reps
5A
Pec Deck (Machine)
3
15 reps
5B
Reverse Pec Deck
3
15 reps
6A
Decline Crunch
4
20 reps
6B
Side Bend (Dumbbell)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
2
Shoulder Press (Machine)
3
10 reps
3
Chest Fly (Cable)
3
15 reps
4A
Tricep Pushdown (Cable)
4
15 reps
4B
Lateral Raise (Cable)
4
15 reps
5A
Pec Deck (Machine)
3
15 reps
5B
Reverse Pec Deck
3
15 reps
6A
Decline Crunch
4
20 reps
6B
Side Bend (Dumbbell)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
2
Shoulder Press (Machine)
3
10 reps
3
Chest Fly (Cable)
3
15 reps
4A
Tricep Pushdown (Cable)
4
15 reps
4B
Lateral Raise (Cable)
4
15 reps
5A
Pec Deck (Machine)
3
15 reps
5B
Reverse Pec Deck
3
15 reps
6A
Decline Crunch
4
20 reps
6B
Side Bend (Dumbbell)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
2
Shoulder Press (Machine)
3
10 reps
3
Chest Fly (Cable)
3
15 reps
4A
Tricep Pushdown (Cable)
4
15 reps
4B
Lateral Raise (Cable)
4
15 reps
5A
Pec Deck (Machine)
3
15 reps
5B
Reverse Pec Deck
3
15 reps
6A
Decline Crunch
4
20 reps
6B
Side Bend (Dumbbell)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
2
Shoulder Press (Machine)
3
10 reps
3
Chest Fly (Cable)
3
15 reps
4A
Tricep Pushdown (Cable)
4
15 reps
4B
Lateral Raise (Cable)
4
15 reps
5A
Pec Deck (Machine)
3
15 reps
5B
Reverse Pec Deck
3
15 reps
6A
Decline Crunch
4
20 reps
6B
Side Bend (Dumbbell)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
2
Shoulder Press (Machine)
3
10 reps
3
Chest Fly (Cable)
3
15 reps
4A
Tricep Pushdown (Cable)
4
15 reps
4B
Lateral Raise (Cable)
4
15 reps
5A
Pec Deck (Machine)
3
15 reps
5B
Reverse Pec Deck
3
15 reps
6A
Decline Crunch
4
20 reps
6B
Side Bend (Dumbbell)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
2
Shoulder Press (Machine)
3
10 reps
3
Chest Fly (Cable)
3
15 reps
4A
Tricep Pushdown (Cable)
4
15 reps
4B
Lateral Raise (Cable)
4
15 reps
5A
Pec Deck (Machine)
3
15 reps
5B
Reverse Pec Deck
3
15 reps
6A
Decline Crunch
4
20 reps
6B
Side Bend (Dumbbell)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
2
Shoulder Press (Machine)
3
10 reps
3
Chest Fly (Cable)
3
15 reps
4A
Tricep Pushdown (Cable)
4
15 reps
4B
Lateral Raise (Cable)
4
15 reps
5A
Pec Deck (Machine)
3
15 reps
5B
Reverse Pec Deck
3
15 reps
6A
Decline Crunch
4
20 reps
6B
Side Bend (Dumbbell)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
2
Shoulder Press (Machine)
3
10 reps
3
Chest Fly (Cable)
3
15 reps
4A
Tricep Pushdown (Cable)
4
15 reps
4B
Lateral Raise (Cable)
4
15 reps
5A
Pec Deck (Machine)
3
15 reps
5B
Reverse Pec Deck
3
15 reps
6A
Decline Crunch
4
20 reps
6B
Side Bend (Dumbbell)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
2
Shoulder Press (Machine)
3
10 reps
3
Chest Fly (Cable)
3
15 reps
4A
Tricep Pushdown (Cable)
4
15 reps
4B
Lateral Raise (Cable)
4
15 reps
5A
Pec Deck (Machine)
3
15 reps
5B
Reverse Pec Deck
3
15 reps
6A
Decline Crunch
4
20 reps
6B
Side Bend (Dumbbell)
4
20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10 reps
2
Shoulder Press (Machine)
3
10 reps
3
Chest Fly (Cable)
3
15 reps
4A
Tricep Pushdown (Cable)
4
15 reps
4B
Lateral Raise (Cable)
4
15 reps
5A
Pec Deck (Machine)
3
15 reps
5B
Reverse Pec Deck
3
15 reps
6A
Decline Crunch
4
20 reps
6B
Side Bend (Dumbbell)
4
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
2
Seated Row (Machine)
3
12 reps
3
T-Bar Row
3
12 reps
4
Lat Prayer
2
15 reps
5A
Bicep Curl (Cable)
4
12 reps
5B
Shrug (Dumbbell)
4
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Lat Pulldown
4
10 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5A
Hammer Curl
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Bicep Curl (Barbell)
3
12 reps
6B
Hanging Leg Raise
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Lat Pulldown
4
10 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5A
Hammer Curl
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Bicep Curl (Barbell)
3
12 reps
6B
Hanging Leg Raise
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Lat Pulldown
4
10 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5A
Hammer Curl
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Bicep Curl (Barbell)
3
12 reps
6B
Hanging Leg Raise
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Lat Pulldown
4
10 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5A
Hammer Curl
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Bicep Curl (Barbell)
3
12 reps
6B
Hanging Leg Raise
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Lat Pulldown
4
10 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5A
Hammer Curl
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Bicep Curl (Barbell)
3
12 reps
6B
Hanging Leg Raise
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Lat Pulldown
4
10 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5A
Hammer Curl
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Bicep Curl (Barbell)
3
12 reps
6B
Hanging Leg Raise
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Lat Pulldown
4
10 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5A
Hammer Curl
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Bicep Curl (Barbell)
3
12 reps
6B
Hanging Leg Raise
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Lat Pulldown
4
10 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5A
Hammer Curl
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Bicep Curl (Barbell)
3
12 reps
6B
Hanging Leg Raise
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Lat Pulldown
4
10 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5A
Hammer Curl
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Bicep Curl (Barbell)
3
12 reps
6B
Hanging Leg Raise
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Lat Pulldown
4
10 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5A
Hammer Curl
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Bicep Curl (Barbell)
3
12 reps
6B
Hanging Leg Raise
3
20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Lat Pulldown
4
10 reps
3
Chest Supported Row (Dumbbell)
3
12 reps
4
Seated Row (Cable)
3
12 reps
5A
Hammer Curl
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Bicep Curl (Barbell)
3
12 reps
6B
Hanging Leg Raise
3
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
2
Hip Thrust (Barbell)
3
10 reps
3
Leg Extension
4
15 reps
4
Lying Leg Curl
4
15 reps
5A
Standing Calf Raise
5
15 reps
5B
Back Extension (Weighted)
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Hip Thrust (Barbell)
3
12 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Standing Calf Raise
5
15 reps
5B
Back Extension (Weighted)
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Hip Thrust (Barbell)
3
12 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Standing Calf Raise
5
15 reps
5B
Back Extension (Weighted)
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Hip Thrust (Barbell)
3
12 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Standing Calf Raise
5
15 reps
5B
Back Extension (Weighted)
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Hip Thrust (Barbell)
3
12 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Standing Calf Raise
5
15 reps
5B
Back Extension (Weighted)
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Hip Thrust (Barbell)
3
12 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Standing Calf Raise
5
15 reps
5B
Back Extension (Weighted)
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Hip Thrust (Barbell)
3
12 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Standing Calf Raise
5
15 reps
5B
Back Extension (Weighted)
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Hip Thrust (Barbell)
3
12 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Standing Calf Raise
5
15 reps
5B
Back Extension (Weighted)
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Hip Thrust (Barbell)
3
12 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Standing Calf Raise
5
15 reps
5B
Back Extension (Weighted)
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Hip Thrust (Barbell)
3
12 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Standing Calf Raise
5
15 reps
5B
Back Extension (Weighted)
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Hip Thrust (Barbell)
3
12 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Standing Calf Raise
5
15 reps
5B
Back Extension (Weighted)
5
20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
15 reps
2
Hip Thrust (Barbell)
3
12 reps
3
Leg Extension
4
15 reps
4
Leg Curl
4
15 reps
5A
Standing Calf Raise
5
15 reps
5B
Back Extension (Weighted)
5
20 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
6 reps
2
Incline Bench Press (Barbell)
3
8 reps
3
Bench Press (Dumbbell)
3
10 reps
4A
Pec Deck (Machine)
2
15 reps
4B
Reverse Pec Deck
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
15 reps
5B
Lateral Raise (Cable)
3
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
2
Bench Press (Barbell)
3
10 reps
3
Incline Chest Fly (Dumbbell)
3
15 reps
4
Dip (Bodyweight)
3
10 reps
5A
Overhead Tricep Extension (Cable)
3
15 reps
5B
Lateral Raise (Cable)
3
15 reps
6A
Side Bend (Dumbbell)
4
15 reps
6B
Decline Crunch
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
2
Bench Press (Barbell)
3
10 reps
3
Incline Chest Fly (Dumbbell)
3
15 reps
4
Dip (Bodyweight)
3
10 reps
5A
Overhead Tricep Extension (Cable)
3
15 reps
5B
Lateral Raise (Cable)
3
15 reps
6A
Side Bend (Dumbbell)
4
15 reps
6B
Decline Crunch
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
2
Bench Press (Barbell)
3
10 reps
3
Incline Chest Fly (Dumbbell)
3
15 reps
4
Dip (Bodyweight)
3
10 reps
5A
Overhead Tricep Extension (Cable)
3
15 reps
5B
Lateral Raise (Cable)
3
15 reps
6A
Side Bend (Dumbbell)
4
15 reps
6B
Decline Crunch
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
2
Bench Press (Barbell)
3
10 reps
3
Incline Chest Fly (Dumbbell)
3
15 reps
4
Dip (Bodyweight)
3
10 reps
5A
Overhead Tricep Extension (Cable)
3
15 reps
5B
Lateral Raise (Cable)
3
15 reps
6A
Side Bend (Dumbbell)
4
15 reps
6B
Decline Crunch
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
2
Bench Press (Barbell)
3
10 reps
3
Incline Chest Fly (Dumbbell)
3
15 reps
4
Dip (Bodyweight)
3
10 reps
5A
Overhead Tricep Extension (Cable)
3
15 reps
5B
Lateral Raise (Cable)
3
15 reps
6A
Side Bend (Dumbbell)
4
15 reps
6B
Decline Crunch
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
2
Bench Press (Barbell)
3
10 reps
3
Incline Chest Fly (Dumbbell)
3
15 reps
4
Dip (Bodyweight)
3
10 reps
5A
Overhead Tricep Extension (Cable)
3
15 reps
5B
Lateral Raise (Cable)
3
15 reps
6A
Side Bend (Dumbbell)
4
15 reps
6B
Decline Crunch
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
2
Bench Press (Barbell)
3
10 reps
3
Incline Chest Fly (Dumbbell)
3
15 reps
4
Dip (Bodyweight)
3
10 reps
5A
Overhead Tricep Extension (Cable)
3
15 reps
5B
Lateral Raise (Cable)
3
15 reps
6A
Side Bend (Dumbbell)
4
15 reps
6B
Decline Crunch
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
2
Bench Press (Barbell)
3
10 reps
3
Incline Chest Fly (Dumbbell)
3
15 reps
4
Dip (Bodyweight)
3
10 reps
5A
Overhead Tricep Extension (Cable)
3
15 reps
5B
Lateral Raise (Cable)
3
15 reps
6A
Side Bend (Dumbbell)
4
15 reps
6B
Decline Crunch
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
2
Bench Press (Barbell)
3
10 reps
3
Incline Chest Fly (Dumbbell)
3
15 reps
4
Dip (Bodyweight)
3
10 reps
5A
Overhead Tricep Extension (Cable)
3
15 reps
5B
Lateral Raise (Cable)
3
15 reps
6A
Side Bend (Dumbbell)
4
15 reps
6B
Decline Crunch
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
2
Bench Press (Barbell)
3
10 reps
3
Incline Chest Fly (Dumbbell)
3
15 reps
4
Dip (Bodyweight)
3
10 reps
5A
Overhead Tricep Extension (Cable)
3
15 reps
5B
Lateral Raise (Cable)
3
15 reps
6A
Side Bend (Dumbbell)
4
15 reps
6B
Decline Crunch
4
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
1
8 reps
12 reps
2
Bench Press (Barbell)
3
10 reps
3
Incline Chest Fly (Dumbbell)
3
15 reps
4
Dip (Bodyweight)
3
10 reps
5A
Overhead Tricep Extension (Cable)
3
15 reps
5B
Lateral Raise (Cable)
3
15 reps
6A
Side Bend (Dumbbell)
4
15 reps
6B
Decline Crunch
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
12 reps
2
Lat Pulldown (Single Arm)
3
12 reps
3
T-Bar Row
3
12 reps
4
Lat Prayer
3
15 reps
5A
Hammer Curl
4
12 reps
5B
Shrug (Dumbbell)
4
15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Barbell Row
3
8 reps
3
Lat Pulldown (Single Arm)
4
15 reps
4
Seated Row (Cable)
3
15 reps
5A
Bicep Curl (Dumbbell)
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Hammer Curl
3
15 reps
6B
Rear Delt Fly (Dumbbell)
3
15 reps
7A
Hanging Leg Raise
3
20 reps
7B
Dead Hang
3
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Barbell Row
3
8 reps
3
Lat Pulldown (Single Arm)
4
15 reps
4
Seated Row (Cable)
3
15 reps
5A
Bicep Curl (Dumbbell)
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Hammer Curl
3
15 reps
6B
Rear Delt Fly (Dumbbell)
3
15 reps
7A
Hanging Leg Raise
3
20 reps
7B
Dead Hang
3
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Barbell Row
3
8 reps
3
Lat Pulldown (Single Arm)
4
15 reps
4
Seated Row (Cable)
3
15 reps
5A
Bicep Curl (Dumbbell)
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Hammer Curl
3
15 reps
6B
Rear Delt Fly (Dumbbell)
3
15 reps
7A
Hanging Leg Raise
3
20 reps
7B
Dead Hang
3
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Barbell Row
3
8 reps
3
Lat Pulldown (Single Arm)
4
15 reps
4
Seated Row (Cable)
3
15 reps
5A
Bicep Curl (Dumbbell)
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Hammer Curl
3
15 reps
6B
Rear Delt Fly (Dumbbell)
3
15 reps
7A
Hanging Leg Raise
3
20 reps
7B
Dead Hang
3
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Barbell Row
3
8 reps
3
Lat Pulldown (Single Arm)
4
15 reps
4
Seated Row (Cable)
3
15 reps
5A
Bicep Curl (Dumbbell)
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Hammer Curl
3
15 reps
6B
Rear Delt Fly (Dumbbell)
3
15 reps
7A
Hanging Leg Raise
3
20 reps
7B
Dead Hang
3
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Barbell Row
3
8 reps
3
Lat Pulldown (Single Arm)
4
15 reps
4
Seated Row (Cable)
3
15 reps
5A
Bicep Curl (Dumbbell)
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Hammer Curl
3
15 reps
6B
Rear Delt Fly (Dumbbell)
3
15 reps
7A
Hanging Leg Raise
3
20 reps
7B
Dead Hang
3
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Barbell Row
3
8 reps
3
Lat Pulldown (Single Arm)
4
15 reps
4
Seated Row (Cable)
3
15 reps
5A
Bicep Curl (Dumbbell)
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Hammer Curl
3
15 reps
6B
Rear Delt Fly (Dumbbell)
3
15 reps
7A
Hanging Leg Raise
3
20 reps
7B
Dead Hang
3
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Barbell Row
3
8 reps
3
Lat Pulldown (Single Arm)
4
15 reps
4
Seated Row (Cable)
3
15 reps
5A
Bicep Curl (Dumbbell)
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Hammer Curl
3
15 reps
6B
Rear Delt Fly (Dumbbell)
3
15 reps
7A
Hanging Leg Raise
3
20 reps
7B
Dead Hang
3
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Barbell Row
3
8 reps
3
Lat Pulldown (Single Arm)
4
15 reps
4
Seated Row (Cable)
3
15 reps
5A
Bicep Curl (Dumbbell)
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Hammer Curl
3
15 reps
6B
Rear Delt Fly (Dumbbell)
3
15 reps
7A
Hanging Leg Raise
3
20 reps
7B
Dead Hang
3
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Barbell Row
3
8 reps
3
Lat Pulldown (Single Arm)
4
15 reps
4
Seated Row (Cable)
3
15 reps
5A
Bicep Curl (Dumbbell)
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Hammer Curl
3
15 reps
6B
Rear Delt Fly (Dumbbell)
3
15 reps
7A
Hanging Leg Raise
3
20 reps
7B
Dead Hang
3
30 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Prayer
2
20 reps
2
Barbell Row
3
8 reps
3
Lat Pulldown (Single Arm)
4
15 reps
4
Seated Row (Cable)
3
15 reps
5A
Bicep Curl (Dumbbell)
3
12 reps
5B
Shrug (Dumbbell)
3
15 reps
6A
Hammer Curl
3
15 reps
6B
Rear Delt Fly (Dumbbell)
3
15 reps
7A
Hanging Leg Raise
3
20 reps
7B
Dead Hang
3
30 reps
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
3 Sets
6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
3
Leg Extension
4 Sets
15 Reps
4
Leg Curl
4 Sets
15 Reps
5A
Back Extension (Weighted)
5 Sets
20 Reps
5B
Seated Calf Raise
5 Sets
15 Reps
Day 4
1
Squat (Barbell)
3 Sets
10 Reps
2
Hip Thrust (Barbell)
3 Sets
10 Reps
3
Leg Extension
4 Sets
15 Reps
4
Lying Leg Curl
4 Sets
15 Reps
5A
Standing Calf Raise
5 Sets
15 Reps
5B
Back Extension (Weighted)
5 Sets
20 Reps
Day 6
1
Seated Row (Machine)
3 Sets
12 Reps
2
Lat Pulldown (Single Arm)
3 Sets
12 Reps
3
T-Bar Row
3 Sets
12 Reps
4
Lat Prayer
3 Sets
15 Reps
5A
Hammer Curl
4 Sets
12 Reps
5B
Shrug (Dumbbell)
4 Sets
15 Reps
Day 2
1
Bench Press (Barbell)
3 Sets
6 Reps
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
4A
Pec Deck (Machine)
2 Sets
15 Reps
4B
Reverse Pec Deck
3 Sets
15 Reps
5A
Tricep Pushdown (Cable)
3 Sets
15 Reps
5B
Lateral Raise (Cable)
3 Sets
15 Reps
Day 5
1
Overhead Press (Barbell)
3 Sets
6 Reps
2
Incline Bench Press (Barbell)
3 Sets
8 Reps
3
Bench Press (Dumbbell)
3 Sets
10 Reps
4A
Pec Deck (Machine)
2 Sets
15 Reps
4B
Reverse Pec Deck
3 Sets
15 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
15 Reps
5B
Lateral Raise (Cable)
3 Sets
15 Reps
Day 3
1
Lat Pulldown
3 Sets
10 Reps
2
Seated Row (Machine)
3 Sets
12 Reps
3
T-Bar Row
3 Sets
12 Reps
4
Lat Prayer
2 Sets
15 Reps
5A
Bicep Curl (Cable)
4 Sets
12 Reps
5B
Shrug (Dumbbell)
4 Sets
15 Reps