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BoostcampPNG

PPLUL 2

by Zach D.
4 athletes joined

Program Description

Continue the yoking

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 23, 2024 10:38
  • Last Edited
    Aug 26, 2024 04:57
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
Shoulder Press Smith machine
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
7
Chest Press (Machine)
1
8-12 reps
RPE 8
8
Crunch Machine
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
Shoulder Press Smith machine
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
7
Chest Press (Machine)
1
8-12 reps
RPE 8
8
Crunch Machine
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
Shoulder Press Smith machine
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
7
Chest Press (Machine)
1
8-12 reps
RPE 8
8
Crunch Machine
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
Shoulder Press Smith machine
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
7
Chest Press (Machine)
1
8-12 reps
RPE 8
8
Crunch Machine
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
Shoulder Press Smith machine
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
7
Chest Press (Machine)
1
8-12 reps
RPE 8
8
Crunch Machine
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
Shoulder Press Smith machine
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
7
Chest Press (Machine)
1
8-12 reps
RPE 8
8
Crunch Machine
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
Shoulder Press Smith machine
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
7
Chest Press (Machine)
1
8-12 reps
RPE 8
8
Crunch Machine
3
12-15 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
8-12 reps
RPE 8
3
Skull Crusher
3
8-12 reps
RPE 8
4
Shoulder Press Smith machine
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
4
AMRAP
RPE 10
6
Dip (Bodyweight)
3
8-12 reps
RPE 8
7
Chest Press (Machine)
1
8-12 reps
RPE 8
8
Crunch Machine
3
12-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
High Row
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
5
Standing Pullover (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
7
Cable Crunch
3
8-12 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
High Row
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
5
Standing Pullover (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
7
Cable Crunch
3
8-12 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
High Row
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
5
Standing Pullover (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
7
Cable Crunch
3
8-12 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
High Row
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
5
Standing Pullover (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
7
Cable Crunch
3
8-12 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
High Row
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
5
Standing Pullover (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
7
Cable Crunch
3
8-12 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
High Row
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
5
Standing Pullover (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
7
Cable Crunch
3
8-12 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
High Row
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
5
Standing Pullover (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
7
Cable Crunch
3
8-12 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pendlay Row
3
5-10 reps
RPE 8
2
Chest Supported Row (Machine)
6
8-12 reps
RPE 8
3
High Row
3
8-12 reps
RPE 8
4
Pull-Up (Bodyweight)
3
8-12 reps
RPE 8
5
Standing Pullover (Cable)
3
12-15 reps
RPE 8
6
Bicep Curl (Dumbbell)
4
AMRAP
RPE 10
7
Cable Crunch
3
8-12 reps
RPE 8
8
Plank
3
1 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Hip Thrust (Barbell)
2
8-12 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Hip Thrust (Barbell)
2
8-12 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Hip Thrust (Barbell)
2
8-12 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Hip Thrust (Barbell)
2
8-12 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Hip Thrust (Barbell)
2
8-12 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Hip Thrust (Barbell)
2
8-12 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Hip Thrust (Barbell)
2
8-12 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split squat Smith Machine
6
5-10 reps
RPE 8
2
Squat (Smith Machine)
3
8-12 reps
RPE 8
3
Leg Extension
3
12-15 reps
RPE 8
4
Leg Curl
3
8-12 reps
RPE 8
5
Hip Thrust (Barbell)
2
8-12 reps
RPE 8
6
Ab Wheel
3
10 reps
RPE 8
7
Reverse Abs Crunch (Bodyweight)
3
10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 8
6
One Arm Lateral Raise (Cable)
6
8-12 reps
RPE 8
7
Ghd Situps
3
10-20 reps
RPE 8
8
Oblique Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 8
6
One Arm Lateral Raise (Cable)
6
8-12 reps
RPE 8
7
Ghd Situps
3
10-20 reps
RPE 8
8
Oblique Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 8
6
One Arm Lateral Raise (Cable)
6
8-12 reps
RPE 8
7
Ghd Situps
3
10-20 reps
RPE 8
8
Oblique Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 8
6
One Arm Lateral Raise (Cable)
6
8-12 reps
RPE 8
7
Ghd Situps
3
10-20 reps
RPE 8
8
Oblique Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 8
6
One Arm Lateral Raise (Cable)
6
8-12 reps
RPE 8
7
Ghd Situps
3
10-20 reps
RPE 8
8
Oblique Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 8
6
One Arm Lateral Raise (Cable)
6
8-12 reps
RPE 8
7
Ghd Situps
3
10-20 reps
RPE 8
8
Oblique Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 8
6
One Arm Lateral Raise (Cable)
6
8-12 reps
RPE 8
7
Ghd Situps
3
10-20 reps
RPE 8
8
Oblique Crunch
3
10-20 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4-6 reps
RPE 8
2
Seated Row (Cable)
3
8-12 reps
RPE 8
3
Lat Pulldown
3
8-12 reps
RPE 8
4
Chest Fly (Cable)
3
12-15 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
5-10 reps
RPE 8
6
One Arm Lateral Raise (Cable)
6
8-12 reps
RPE 8
7
Ghd Situps
3
10-20 reps
RPE 8
8
Oblique Crunch
3
10-20 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Bulgarian Split squat Smith Machine
6
4-8 reps
RPE 8
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Decline Crunch
3
8-12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Bulgarian Split squat Smith Machine
6
4-8 reps
RPE 8
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Decline Crunch
3
8-12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Bulgarian Split squat Smith Machine
6
4-8 reps
RPE 8
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Decline Crunch
3
8-12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Bulgarian Split squat Smith Machine
6
4-8 reps
RPE 8
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Decline Crunch
3
8-12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Bulgarian Split squat Smith Machine
6
4-8 reps
RPE 8
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Decline Crunch
3
8-12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Bulgarian Split squat Smith Machine
6
4-8 reps
RPE 8
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Decline Crunch
3
8-12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Bulgarian Split squat Smith Machine
6
4-8 reps
RPE 8
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Decline Crunch
3
8-12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
4-6 reps
RPE 8
2
Bulgarian Split squat Smith Machine
6
4-8 reps
RPE 8
3
Back Extension (Weighted)
3
8-12 reps
RPE 8
4
Hip Abductor (Machine)
3
8-12 reps
RPE 8
5
Hip Adductor (Machine)
3
8-12 reps
RPE 8
6
Decline Crunch
3
8-12 reps
RPE 8
7
Plank
3
1 mins
RPE 8
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@8
3
Skull Crusher
3 Sets
8-12 Reps
@8
4
Shoulder Press Smith machine
3 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
4 Sets
AMRAP
@10
6
Dip (Bodyweight)
3 Sets
8-12 Reps
@8
7
Chest Press (Machine)
1 Set
8-12 Reps
@8
8
Crunch Machine
3 Sets
12-15 Reps
@8
Day 2
1
Pendlay Row
3 Sets
5-10 Reps
@8
2
Chest Supported Row (Machine)
6 Sets
8-12 Reps
@8
3
High Row
3 Sets
8-12 Reps
@8
4
Pull-Up (Bodyweight)
3 Sets
8-12 Reps
@8
5
Standing Pullover (Cable)
3 Sets
12-15 Reps
@8
6
Bicep Curl (Dumbbell)
4 Sets
AMRAP
@10
7
Cable Crunch
3 Sets
8-12 Reps
@8
8
Plank
3 Sets
1 mins
@8
Day 3
1
Bulgarian Split squat Smith Machine
6 Sets
5-10 Reps
@8
2
Squat (Smith Machine)
3 Sets
8-12 Reps
@8
3
Leg Extension
3 Sets
12-15 Reps
@8
4
Leg Curl
3 Sets
8-12 Reps
@8
5
Hip Thrust (Barbell)
2 Sets
8-12 Reps
@8
6
Ab Wheel
3 Sets
10 Reps
@8
7
Reverse Abs Crunch (Bodyweight)
3 Sets
10 Reps
@8
Day 4
1
Bench Press (Barbell)
3 Sets
4-6 Reps
@8
2
Seated Row (Cable)
3 Sets
8-12 Reps
@8
3
Lat Pulldown
3 Sets
8-12 Reps
@8
4
Chest Fly (Cable)
3 Sets
12-15 Reps
@8
5
Shoulder Press (Plate Loaded)
3 Sets
5-10 Reps
@8
6
One Arm Lateral Raise (Cable)
6 Sets
8-12 Reps
@8
7
Ghd Situps
3 Sets
10-20 Reps
@8
8
Oblique Crunch
3 Sets
10-20 Reps
@8
Day 5
1
Deadlift (Barbell)
3 Sets
4-6 Reps
@8
2
Bulgarian Split squat Smith Machine
6 Sets
4-8 Reps
@8
3
Back Extension (Weighted)
3 Sets
8-12 Reps
@8
4
Hip Abductor (Machine)
3 Sets
8-12 Reps
@8
5
Hip Adductor (Machine)
3 Sets
8-12 Reps
@8
6
Decline Crunch
3 Sets
8-12 Reps
@8
7
Plank
3 Sets
1 mins
@8