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PPLA/UL

by Yash K.
1 athletes joined

Program Description

Powerbuilding

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    5 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 27, 2024 03:12
  • Last Edited
    May 07, 2024 10:01
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8
2
Spoto Press
1
1
6 reps
6 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
10 reps
1 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
8
Skull Crusher
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8
2
Spoto Press
1
1
6 reps
6 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
10 reps
1 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
8
Skull Crusher
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8
2
Spoto Press
1
1
6 reps
6 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
10 reps
1 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
8
Skull Crusher
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8
2
Spoto Press
1
1
6 reps
6 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
10 reps
1 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
8
Skull Crusher
2
5 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2 reps
RPE 8
2
Spoto Press
1
1
6 reps
6 reps
RPE 8
RPE 10
3
Incline Bench Press (Dumbbell)
2
1
8 reps
8 reps
RPE 8
RPE 10
4
Shoulder Press (Machine)
2
1
10 reps
1 reps
RPE 9
RPE 10
5
Pec Deck (Machine)
2
1
15 reps
15 reps
RPE 9.5
RPE 10
6
Lateral Raise (Dumbbell)
3
12 reps
RPE 10
7
Tricep Pushdown (Cable)
2
1
8 reps
8 reps
RPE 8
RPE 10
8
Skull Crusher
2
5 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
6 reps
6 reps
RPE 8
RPE 10
4
Bent Over Row (Dumbbell)
2
12 reps
RPE 10
5
Lat Prayer
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
3
10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
6 reps
6 reps
RPE 8
RPE 10
4
Bent Over Row (Dumbbell)
2
12 reps
RPE 10
5
Lat Prayer
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
3
10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
6 reps
6 reps
RPE 8
RPE 10
4
Bent Over Row (Dumbbell)
2
12 reps
RPE 10
5
Lat Prayer
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
3
10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
6 reps
6 reps
RPE 8
RPE 10
4
Bent Over Row (Dumbbell)
2
12 reps
RPE 10
5
Lat Prayer
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
3
10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
1
1
8 reps
8 reps
RPE 8
RPE 10
2
Lat Pulldown (Neutral Grip)
1
1
8 reps
8 reps
RPE 8
RPE 10
3
Chest Supported Row (Machine)
2
1
6 reps
6 reps
RPE 8
RPE 10
4
Bent Over Row (Dumbbell)
2
12 reps
RPE 10
5
Lat Prayer
2
1
10 reps
10 reps
RPE 8
RPE 10
6
Reverse Pec Deck
2
1
15 reps
15 reps
RPE 9
RPE 10
7
Bicep Curl (Cable)
3
10 reps
RPE 10
8
Hammer Curl
3
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9
2
Deadlift (Paused)
2
6 reps
RPE 8
3
Hack Squat
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Leg Curl
3
8 reps
RPE 9
6
Straight Leg Calf Raise
3
12 reps
RPE 10
7
Reverse Hyperextension
2
1
10 reps
10 reps
RPE 9
RPE 10
8
Decline Crunch (Weighted)
1
1
1
8 reps
8 reps
RPE 8
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9
2
Deadlift (Paused)
2
6 reps
RPE 8
3
Hack Squat
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Leg Curl
3
8 reps
RPE 9
6
Straight Leg Calf Raise
3
12 reps
RPE 10
7
Reverse Hyperextension
2
1
10 reps
10 reps
RPE 9
RPE 10
8
Decline Crunch (Weighted)
1
1
1
8 reps
8 reps
RPE 8
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9
2
Deadlift (Paused)
2
6 reps
RPE 8
3
Hack Squat
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Leg Curl
3
8 reps
RPE 9
6
Straight Leg Calf Raise
3
12 reps
RPE 10
7
Reverse Hyperextension
2
1
10 reps
10 reps
RPE 9
RPE 10
8
Decline Crunch (Weighted)
1
1
1
8 reps
8 reps
RPE 8
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9
2
Deadlift (Paused)
2
6 reps
RPE 8
3
Hack Squat
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Leg Curl
3
8 reps
RPE 9
6
Straight Leg Calf Raise
3
12 reps
RPE 10
7
Reverse Hyperextension
2
1
10 reps
10 reps
RPE 9
RPE 10
8
Decline Crunch (Weighted)
1
1
1
8 reps
8 reps
RPE 8
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
2 reps
RPE 9
2
Deadlift (Paused)
2
6 reps
RPE 8
3
Hack Squat
1
1
1
20 reps
20 reps
20 reps
RPE 8
RPE 9
RPE 10
4
Leg Extension
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Leg Curl
3
8 reps
RPE 9
6
Straight Leg Calf Raise
3
12 reps
RPE 10
7
Reverse Hyperextension
2
1
10 reps
10 reps
RPE 9
RPE 10
8
Decline Crunch (Weighted)
1
1
1
8 reps
8 reps
RPE 8
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
15 reps
RPE 10
3
Reverse Pec Deck
3
20 reps
RPE 10
4
Single Arm Pushdown
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6 reps
6 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
15 reps
RPE 10
3
Reverse Pec Deck
3
20 reps
RPE 10
4
Single Arm Pushdown
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6 reps
6 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
15 reps
RPE 10
3
Reverse Pec Deck
3
20 reps
RPE 10
4
Single Arm Pushdown
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6 reps
6 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
15 reps
RPE 10
3
Reverse Pec Deck
3
20 reps
RPE 10
4
Single Arm Pushdown
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6 reps
6 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
2
1
8 reps
8 reps
RPE 9
RPE 10
2
Lateral Raise (Cable)
3
15 reps
RPE 10
3
Reverse Pec Deck
3
20 reps
RPE 10
4
Single Arm Pushdown
2
1
12 reps
12 reps
RPE 9
RPE 10
5
Bicep Curl (EZ Bar)
2
1
6 reps
6 reps
RPE 9
RPE 10
6
Overhead Tricep Extension (Cable)
1
1
1
8 reps
8 reps
8 reps
RPE 9
RPE 9.5
RPE 10
7
Preacher Curl (Dumbbell)
2
15 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
rest
1
1440 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
rest
1
1440 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
rest
1
1440 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
rest
1
1440 mins
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
rest
1
1440 mins
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
6 reps
RPE 10
8
Seated Dumbbell Curl
3
15 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
6 reps
RPE 10
8
Seated Dumbbell Curl
3
15 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
6 reps
RPE 10
8
Seated Dumbbell Curl
3
15 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
6 reps
RPE 10
8
Seated Dumbbell Curl
3
15 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1 reps
RPE 8
2
Bench Press (Paused)
1
1
8 reps
8 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
1
8 reps
8 reps
RPE 9
RPE 10
4
Incline Bench Press (Barbell)
2
1
12 reps
12 reps
RPE 8
RPE 10
5
Lat Pulldown (Single Arm)
2
1
12 reps
12 reps
RPE 9
RPE 10
6
Face Pull
3
15 reps
RPE 10
7
Tricep Pushdown (Cable)
3
6 reps
RPE 10
8
Seated Dumbbell Curl
3
15 reps
RPE 10
9
Lateral Raise (Dumbbell)
3
10 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Paused)
2
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 10
6
Seated Calf Raise
3
20 reps
RPE 10
7
Hanging Leg Raise
2
1
8 reps
8 reps
RPE 9
RPE 10
8
Back Extension (Weighted)
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Paused)
2
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 10
6
Seated Calf Raise
3
20 reps
RPE 10
7
Hanging Leg Raise
2
1
8 reps
8 reps
RPE 9
RPE 10
8
Back Extension (Weighted)
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Paused)
2
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 10
6
Seated Calf Raise
3
20 reps
RPE 10
7
Hanging Leg Raise
2
1
8 reps
8 reps
RPE 9
RPE 10
8
Back Extension (Weighted)
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Paused)
2
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 10
6
Seated Calf Raise
3
20 reps
RPE 10
7
Hanging Leg Raise
2
1
8 reps
8 reps
RPE 9
RPE 10
8
Back Extension (Weighted)
3
12 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2 reps
RPE 8
2
Squat (Paused)
2
5 reps
RPE 7
3
Romanian Deadlift (Barbell)
4
8 reps
RPE 8
4
Leg Extension
2
1
10 reps
10 reps
RPE 9
RPE 10
5
Lying Leg Curl
3
15 reps
RPE 10
6
Seated Calf Raise
3
20 reps
RPE 10
7
Hanging Leg Raise
2
1
8 reps
8 reps
RPE 9
RPE 10
8
Back Extension (Weighted)
3
12 reps
RPE 10
Week 1
1 / 5 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
2 Reps
@8
2
Spoto Press
1 Set
1 Set
6 Reps
6 Reps
@8
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
4
Shoulder Press (Machine)
2 Sets
1 Set
10 Reps
1 Reps
@9
@10
5
Pec Deck (Machine)
2 Sets
1 Set
15 Reps
15 Reps
@9.5
@10
6
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@10
7
Tricep Pushdown (Cable)
2 Sets
1 Set
8 Reps
8 Reps
@8
@10
8
Skull Crusher
2 Sets
5 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
8 Reps
8 Reps
@8
@10
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8 Reps
8 Reps
@8
@10
3
Chest Supported Row (Machine)
2 Sets
1 Set
6 Reps
6 Reps
@8
@10
4
Bent Over Row (Dumbbell)
2 Sets
12 Reps
@10
5
Lat Prayer
2 Sets
1 Set
10 Reps
10 Reps
@8
@10
6
Reverse Pec Deck
2 Sets
1 Set
15 Reps
15 Reps
@9
@10
7
Bicep Curl (Cable)
3 Sets
10 Reps
@10
8
Hammer Curl
3 Sets
6 Reps
@10
Day 3
1
Deadlift (Barbell)
1 Set
2 Reps
@9
2
Deadlift (Paused)
2 Sets
6 Reps
@8
3
Hack Squat
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
@8
@9
@10
4
Leg Extension
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Leg Curl
3 Sets
8 Reps
@9
6
Straight Leg Calf Raise
3 Sets
12 Reps
@10
7
Reverse Hyperextension
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
8
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
8 Reps
8 Reps
@8
@8
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
2
Lateral Raise (Cable)
3 Sets
15 Reps
@10
3
Reverse Pec Deck
3 Sets
20 Reps
@10
4
Single Arm Pushdown
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
5
Bicep Curl (EZ Bar)
2 Sets
1 Set
6 Reps
6 Reps
@9
@10
6
Overhead Tricep Extension (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
@9
@9.5
@10
7
Preacher Curl (Dumbbell)
2 Sets
15 Reps
@10
Day 5
1
rest
1 Set
1440 mins
@10
Day 6
1
Bench Press (Barbell)
1 Set
1 Reps
@8
2
Bench Press (Paused)
1 Set
1 Set
8 Reps
8 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
1 Set
8 Reps
8 Reps
@9
@10
4
Incline Bench Press (Barbell)
2 Sets
1 Set
12 Reps
12 Reps
@8
@10
5
Lat Pulldown (Single Arm)
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
6
Face Pull
3 Sets
15 Reps
@10
7
Tricep Pushdown (Cable)
3 Sets
6 Reps
@10
8
Seated Dumbbell Curl
3 Sets
15 Reps
@10
9
Lateral Raise (Dumbbell)
3 Sets
10 Reps
@10
Day 7
1
Squat (Barbell)
1 Set
2 Reps
@8
2
Squat (Paused)
2 Sets
5 Reps
@7
3
Romanian Deadlift (Barbell)
4 Sets
8 Reps
@8
4
Leg Extension
2 Sets
1 Set
10 Reps
10 Reps
@9
@10
5
Lying Leg Curl
3 Sets
15 Reps
@10
6
Seated Calf Raise
3 Sets
20 Reps
@10
7
Hanging Leg Raise
2 Sets
1 Set
8 Reps
8 Reps
@9
@10
8
Back Extension (Weighted)
3 Sets
12 Reps
@10