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BoostcampPNG

Aesthetics PPL

by Edgar Blanco
3 athletes joined
5.0
(1 rating)

Program Description

This intermediate training program is designed to hypertrophy, specially focused on the muscles work to get an aesthetic body. Perfect for those with some experience in lifting. I’m following this program after 9 months of body recomposition and I’m getting good results. The exercises were chosen considering that they are as safe and least harmful as possible for your joints. The workout is 6 day PPL (Push/Pull/Legs) split. I do recommend to rest one day after complete the first three training days, then perform the remaining days and rest again: PUSH A PULL A LEGS A REST PUSH B PULL B LEGS B REST *KEY POINTS* 1. Don’t miss the notes I left above some exercises. 2. Remember keep stressing your muscles by a progressive overload every week. Increase the weight, sets or reps to challenge yourself. 3. Perform your ABS workout routine at the end of the legs training (15 min it’s fair enough). 4. Even if you are bulking do at least two days of 15/20 min cardio on pull or push workout days. > I wish you all a good journey grinding!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    70 minutes
  • Created
    Oct 11, 2024 01:49
  • Last Edited
    Dec 12, 2024 04:09
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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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Tricep Kickback
3
10-15 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Tricep Kickback
3
10-15 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Tricep Kickback
3
10-15 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Tricep Kickback
3
10-15 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Tricep Kickback
3
10-15 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Tricep Kickback
3
10-15 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Tricep Kickback
3
10-15 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Tricep Kickback
3
10-15 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Tricep Kickback
3
10-15 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Tricep Kickback
3
10-15 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Tricep Kickback
3
10-15 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Tricep Kickback
3
10-15 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Tricep Kickback
3
10-15 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Tricep Kickback
3
10-15 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Tricep Kickback
3
10-15 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Tricep Rope Push Down (Cable)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Tricep Kickback
3
10-15 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
50%
100%
2
Chest Supported Row (Dumbbell)
1
3
10-12 reps
8-12 reps
80%
100%
3
Seated Row (Cable)
1
3
12-15 reps
10-12 reps
80%
100%
4
Face Pull
3
10-15 reps
100%
5
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
50%
100%
2
Chest Supported Row (Dumbbell)
1
3
10-12 reps
8-12 reps
80%
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Seated Row (Cable)
1
3
12-15 reps
10-12 reps
80%
100%
5
Face Pull
3
10-15 reps
100%
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
50%
100%
2
Chest Supported Row (Dumbbell)
1
3
10-12 reps
8-12 reps
80%
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Seated Row (Cable)
1
3
12-15 reps
10-12 reps
80%
100%
5
Face Pull
3
10-15 reps
100%
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
50%
100%
2
Chest Supported Row (Dumbbell)
1
3
10-12 reps
8-12 reps
80%
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Seated Row (Cable)
1
3
12-15 reps
10-12 reps
80%
100%
5
Face Pull
3
10-15 reps
100%
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
50%
100%
2
Chest Supported Row (Dumbbell)
1
3
10-12 reps
8-12 reps
80%
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Seated Row (Cable)
1
3
12-15 reps
10-12 reps
80%
100%
5
Face Pull
3
10-15 reps
100%
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
50%
100%
2
Chest Supported Row (Dumbbell)
1
3
10-12 reps
8-12 reps
80%
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Seated Row (Cable)
1
3
12-15 reps
10-12 reps
80%
100%
5
Face Pull
3
10-15 reps
100%
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
50%
100%
2
Chest Supported Row (Dumbbell)
1
3
10-12 reps
8-12 reps
80%
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Seated Row (Cable)
1
3
12-15 reps
10-12 reps
80%
100%
5
Face Pull
3
10-15 reps
100%
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
50%
100%
2
Chest Supported Row (Dumbbell)
1
3
10-12 reps
8-12 reps
80%
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Seated Row (Cable)
1
3
12-15 reps
10-12 reps
80%
100%
5
Face Pull
3
10-15 reps
100%
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
50%
100%
2
Chest Supported Row (Dumbbell)
1
3
10-12 reps
8-12 reps
80%
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Seated Row (Cable)
1
3
12-15 reps
10-12 reps
80%
100%
5
Face Pull
3
10-15 reps
100%
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
50%
100%
2
Chest Supported Row (Dumbbell)
1
3
10-12 reps
8-12 reps
80%
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Seated Row (Cable)
1
3
12-15 reps
10-12 reps
80%
100%
5
Face Pull
3
10-15 reps
100%
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
50%
100%
2
Chest Supported Row (Dumbbell)
1
3
10-12 reps
8-12 reps
80%
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Seated Row (Cable)
1
3
12-15 reps
10-12 reps
80%
100%
5
Face Pull
3
10-15 reps
100%
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
50%
100%
2
Chest Supported Row (Dumbbell)
1
3
10-12 reps
8-12 reps
80%
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Seated Row (Cable)
1
3
12-15 reps
10-12 reps
80%
100%
5
Face Pull
3
10-15 reps
100%
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
50%
100%
2
Chest Supported Row (Dumbbell)
1
3
10-12 reps
8-12 reps
80%
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Seated Row (Cable)
1
3
12-15 reps
10-12 reps
80%
100%
5
Face Pull
3
10-15 reps
100%
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
50%
100%
2
Chest Supported Row (Dumbbell)
1
3
10-12 reps
8-12 reps
80%
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Seated Row (Cable)
1
3
12-15 reps
10-12 reps
80%
100%
5
Face Pull
3
10-15 reps
100%
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
50%
100%
2
Chest Supported Row (Dumbbell)
1
3
10-12 reps
8-12 reps
80%
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Seated Row (Cable)
1
3
12-15 reps
10-12 reps
80%
100%
5
Face Pull
3
10-15 reps
100%
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
80%
100%
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
1
1
AMRAP
AMRAP
50%
100%
2
Chest Supported Row (Dumbbell)
1
3
10-12 reps
8-12 reps
80%
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Seated Row (Cable)
1
3
12-15 reps
10-12 reps
80%
100%
5
Face Pull
3
10-15 reps
100%
6
Preacher Curl (EZ Bar)
1
2
10-12 reps
8-12 reps
80%
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10-12 reps
8-10 reps
4-6 reps
12-15 reps
65%
80%
100%
65%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Leg Extension
1
2
12-15 reps
10-12 reps
80%
100%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10-12 reps
8-10 reps
4-6 reps
12-15 reps
65%
80%
100%
65%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Leg Extension
1
2
12-15 reps
10-12 reps
80%
100%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10-12 reps
8-10 reps
4-6 reps
12-15 reps
65%
80%
100%
65%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Leg Extension
1
2
12-15 reps
10-12 reps
80%
100%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10-12 reps
8-10 reps
4-6 reps
12-15 reps
65%
80%
100%
65%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Leg Extension
1
2
12-15 reps
10-12 reps
80%
100%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10-12 reps
8-10 reps
4-6 reps
12-15 reps
65%
80%
100%
65%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Leg Extension
1
2
12-15 reps
10-12 reps
80%
100%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10-12 reps
8-10 reps
4-6 reps
12-15 reps
65%
80%
100%
65%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Leg Extension
1
2
12-15 reps
10-12 reps
80%
100%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10-12 reps
8-10 reps
4-6 reps
12-15 reps
65%
80%
100%
65%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Leg Extension
1
2
12-15 reps
10-12 reps
80%
100%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10-12 reps
8-10 reps
4-6 reps
12-15 reps
65%
80%
100%
65%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Leg Extension
1
2
12-15 reps
10-12 reps
80%
100%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10-12 reps
8-10 reps
4-6 reps
12-15 reps
65%
80%
100%
65%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Leg Extension
1
2
12-15 reps
10-12 reps
80%
100%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10-12 reps
8-10 reps
4-6 reps
12-15 reps
65%
80%
100%
65%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Leg Extension
1
2
12-15 reps
10-12 reps
80%
100%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10-12 reps
8-10 reps
4-6 reps
12-15 reps
65%
80%
100%
65%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Leg Extension
1
2
12-15 reps
10-12 reps
80%
100%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10-12 reps
8-10 reps
4-6 reps
12-15 reps
65%
80%
100%
65%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Leg Extension
1
2
12-15 reps
10-12 reps
80%
100%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10-12 reps
8-10 reps
4-6 reps
12-15 reps
65%
80%
100%
65%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Leg Extension
1
2
12-15 reps
10-12 reps
80%
100%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10-12 reps
8-10 reps
4-6 reps
12-15 reps
65%
80%
100%
65%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Leg Extension
1
2
12-15 reps
10-12 reps
80%
100%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10-12 reps
8-10 reps
4-6 reps
12-15 reps
65%
80%
100%
65%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Leg Extension
1
2
12-15 reps
10-12 reps
80%
100%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
2
1
10-12 reps
8-10 reps
4-6 reps
12-15 reps
65%
80%
100%
65%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Leg Extension
1
2
12-15 reps
10-12 reps
80%
100%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Skull Crusher (Dumbbell)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Dip (Bodyweight)
3
8-12 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Skull Crusher (Dumbbell)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Dip (Bodyweight)
3
8-12 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Skull Crusher (Dumbbell)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Dip (Bodyweight)
3
8-12 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Skull Crusher (Dumbbell)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Dip (Bodyweight)
3
8-12 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Skull Crusher (Dumbbell)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Dip (Bodyweight)
3
8-12 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Skull Crusher (Dumbbell)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Dip (Bodyweight)
3
8-12 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Skull Crusher (Dumbbell)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Dip (Bodyweight)
3
8-12 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Skull Crusher (Dumbbell)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Dip (Bodyweight)
3
8-12 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Skull Crusher (Dumbbell)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Dip (Bodyweight)
3
8-12 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Skull Crusher (Dumbbell)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Dip (Bodyweight)
3
8-12 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Skull Crusher (Dumbbell)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Dip (Bodyweight)
3
8-12 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Skull Crusher (Dumbbell)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Dip (Bodyweight)
3
8-12 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Skull Crusher (Dumbbell)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Dip (Bodyweight)
3
8-12 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Skull Crusher (Dumbbell)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Dip (Bodyweight)
3
8-12 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Skull Crusher (Dumbbell)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Dip (Bodyweight)
3
8-12 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
2
12-15 reps
10-12 reps
6-8 reps
65%
80%
100%
2
Incline Bench Press (Dumbbell)
1
3
8-12 reps
8-12 reps
80%
100%
3
Chest Fly (Cable)
3
10-15 reps
80%
4A
Skull Crusher (Dumbbell)
3
10-15 reps
100%
4B
Seated Shoulder Press (Dumbbell)
1
2
8-12 reps
8-12 reps
80%
100%
5A
Dip (Bodyweight)
3
8-12 reps
100%
5B
Lateral Raise (Dumbbell)
3
10-15 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
2
12-15 reps
10-12 reps
8-12 reps
65%
80%
100%
2
Single Arm Row (Cable)
3
10-12 reps
100%
3
Rear Delt Fly (Cable)
3
10-15 reps
100%
4
Shrug (Dumbbell)
4
10-15 reps
80%
5
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
6
Hammer Curl (Cable)
3
10-12 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
2
12-15 reps
10-12 reps
8-12 reps
65%
80%
100%
2
Rear Delt Fly (Cable)
3
10-15 reps
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Single Arm Row (Cable)
3
10-12 reps
100%
5
Shrug (Dumbbell)
4
10-15 reps
80%
6
Hammer Curl (Cable)
3
10-12 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
2
12-15 reps
10-12 reps
8-12 reps
65%
80%
100%
2
Rear Delt Fly (Cable)
3
10-15 reps
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Single Arm Row (Cable)
3
10-12 reps
100%
5
Shrug (Dumbbell)
4
10-15 reps
80%
6
Hammer Curl (Cable)
3
10-12 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
2
12-15 reps
10-12 reps
8-12 reps
65%
80%
100%
2
Rear Delt Fly (Cable)
3
10-15 reps
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Single Arm Row (Cable)
3
10-12 reps
100%
5
Shrug (Dumbbell)
4
10-15 reps
80%
6
Hammer Curl (Cable)
3
10-12 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
2
12-15 reps
10-12 reps
8-12 reps
65%
80%
100%
2
Rear Delt Fly (Cable)
3
10-15 reps
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Single Arm Row (Cable)
3
10-12 reps
100%
5
Shrug (Dumbbell)
4
10-15 reps
80%
6
Hammer Curl (Cable)
3
10-12 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
2
12-15 reps
10-12 reps
8-12 reps
65%
80%
100%
2
Rear Delt Fly (Cable)
3
10-15 reps
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Single Arm Row (Cable)
3
10-12 reps
100%
5
Shrug (Dumbbell)
4
10-15 reps
80%
6
Hammer Curl (Cable)
3
10-12 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
2
12-15 reps
10-12 reps
8-12 reps
65%
80%
100%
2
Rear Delt Fly (Cable)
3
10-15 reps
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Single Arm Row (Cable)
3
10-12 reps
100%
5
Shrug (Dumbbell)
4
10-15 reps
80%
6
Hammer Curl (Cable)
3
10-12 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
2
12-15 reps
10-12 reps
8-12 reps
65%
80%
100%
2
Rear Delt Fly (Cable)
3
10-15 reps
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Single Arm Row (Cable)
3
10-12 reps
100%
5
Shrug (Dumbbell)
4
10-15 reps
80%
6
Hammer Curl (Cable)
3
10-12 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
2
12-15 reps
10-12 reps
8-12 reps
65%
80%
100%
2
Rear Delt Fly (Cable)
3
10-15 reps
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Single Arm Row (Cable)
3
10-12 reps
100%
5
Shrug (Dumbbell)
4
10-15 reps
80%
6
Hammer Curl (Cable)
3
10-12 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
2
12-15 reps
10-12 reps
8-12 reps
65%
80%
100%
2
Rear Delt Fly (Cable)
3
10-15 reps
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Single Arm Row (Cable)
3
10-12 reps
100%
5
Shrug (Dumbbell)
4
10-15 reps
80%
6
Hammer Curl (Cable)
3
10-12 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
2
12-15 reps
10-12 reps
8-12 reps
65%
80%
100%
2
Rear Delt Fly (Cable)
3
10-15 reps
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Single Arm Row (Cable)
3
10-12 reps
100%
5
Shrug (Dumbbell)
4
10-15 reps
80%
6
Hammer Curl (Cable)
3
10-12 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
2
12-15 reps
10-12 reps
8-12 reps
65%
80%
100%
2
Rear Delt Fly (Cable)
3
10-15 reps
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Single Arm Row (Cable)
3
10-12 reps
100%
5
Shrug (Dumbbell)
4
10-15 reps
80%
6
Hammer Curl (Cable)
3
10-12 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
2
12-15 reps
10-12 reps
8-12 reps
65%
80%
100%
2
Rear Delt Fly (Cable)
3
10-15 reps
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Single Arm Row (Cable)
3
10-12 reps
100%
5
Shrug (Dumbbell)
4
10-15 reps
80%
6
Hammer Curl (Cable)
3
10-12 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
2
12-15 reps
10-12 reps
8-12 reps
65%
80%
100%
2
Rear Delt Fly (Cable)
3
10-15 reps
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Single Arm Row (Cable)
3
10-12 reps
100%
5
Shrug (Dumbbell)
4
10-15 reps
80%
6
Hammer Curl (Cable)
3
10-12 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
2
12-15 reps
10-12 reps
8-12 reps
65%
80%
100%
2
Rear Delt Fly (Cable)
3
10-15 reps
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Single Arm Row (Cable)
3
10-12 reps
100%
5
Shrug (Dumbbell)
4
10-15 reps
80%
6
Hammer Curl (Cable)
3
10-12 reps
100%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
1
2
12-15 reps
10-12 reps
8-12 reps
65%
80%
100%
2
Rear Delt Fly (Cable)
3
10-15 reps
100%
3
Incline Curl (Dumbbell)
2
2
10-12 reps
8-12 reps
80%
100%
4
Single Arm Row (Cable)
3
10-12 reps
100%
5
Shrug (Dumbbell)
4
10-15 reps
80%
6
Hammer Curl (Cable)
3
10-12 reps
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
2
10-12 reps
8-10 reps
6-8 reps
65%
80%
100%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
80%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
2
10-12 reps
8-10 reps
6-8 reps
65%
80%
100%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
80%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
2
10-12 reps
8-10 reps
6-8 reps
65%
80%
100%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
80%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
2
10-12 reps
8-10 reps
6-8 reps
65%
80%
100%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
80%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
2
10-12 reps
8-10 reps
6-8 reps
65%
80%
100%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
80%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
2
10-12 reps
8-10 reps
6-8 reps
65%
80%
100%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
80%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
2
10-12 reps
8-10 reps
6-8 reps
65%
80%
100%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
80%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
2
10-12 reps
8-10 reps
6-8 reps
65%
80%
100%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
80%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
2
10-12 reps
8-10 reps
6-8 reps
65%
80%
100%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
80%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
2
10-12 reps
8-10 reps
6-8 reps
65%
80%
100%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
80%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
2
10-12 reps
8-10 reps
6-8 reps
65%
80%
100%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
80%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
2
10-12 reps
8-10 reps
6-8 reps
65%
80%
100%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
80%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
2
10-12 reps
8-10 reps
6-8 reps
65%
80%
100%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
80%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
2
10-12 reps
8-10 reps
6-8 reps
65%
80%
100%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
80%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
2
10-12 reps
8-10 reps
6-8 reps
65%
80%
100%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
80%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
1
2
10-12 reps
8-10 reps
6-8 reps
65%
80%
100%
2
Romanian Deadlift (Dumbbell)
3
1
10-12 reps
8-10 reps
80%
100%
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
80%
4
Leg Curl
1
2
12-15 reps
10-12 reps
80%
100%
5
Calf Raise (Leg Press)
4
12-15 reps
100%
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
1 Set
2 Sets
12-15 Reps
10-12 Reps
6-8 Reps
65%
80%
100%
2
Bench Press (Dumbbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
80%
100%
3
Chest Fly (Cable)
3 Sets
10-15 Reps
80%
4A
Tricep Rope Push Down (Cable)
3 Sets
10-15 Reps
100%
4B
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
80%
100%
5A
Tricep Kickback
3 Sets
10-15 Reps
100%
5B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
100%
Day 3
1
Squat (Barbell)
1 Set
1 Set
2 Sets
1 Set
10-12 Reps
8-10 Reps
4-6 Reps
12-15 Reps
65%
80%
100%
65%
2
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
10-12 Reps
8-10 Reps
80%
100%
3
Leg Extension
1 Set
2 Sets
12-15 Reps
10-12 Reps
80%
100%
4
Leg Curl
1 Set
2 Sets
12-15 Reps
10-12 Reps
80%
100%
5
Calf Raise (Leg Press)
4 Sets
12-15 Reps
100%
Day 4
1
Bench Press (Barbell)
2 Sets
1 Set
2 Sets
12-15 Reps
10-12 Reps
6-8 Reps
65%
80%
100%
2
Incline Bench Press (Dumbbell)
1 Set
3 Sets
8-12 Reps
8-12 Reps
80%
100%
3
Chest Fly (Cable)
3 Sets
10-15 Reps
80%
4A
Skull Crusher (Dumbbell)
3 Sets
10-15 Reps
100%
4B
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
8-12 Reps
8-12 Reps
80%
100%
5A
Dip (Bodyweight)
3 Sets
8-12 Reps
100%
5B
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
100%
Day 6
1
Leg Press (45 Degrees)
2 Sets
1 Set
2 Sets
10-12 Reps
8-10 Reps
6-8 Reps
65%
80%
100%
2
Romanian Deadlift (Dumbbell)
3 Sets
1 Set
10-12 Reps
8-10 Reps
80%
100%
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
80%
4
Leg Curl
1 Set
2 Sets
12-15 Reps
10-12 Reps
80%
100%
5
Calf Raise (Leg Press)
4 Sets
12-15 Reps
100%
Day 2
1
Pull-Up (Bodyweight)
1 Set
1 Set
AMRAP
AMRAP
50%
100%
2
Chest Supported Row (Dumbbell)
1 Set
3 Sets
10-12 Reps
8-12 Reps
80%
100%
3
Seated Row (Cable)
1 Set
3 Sets
12-15 Reps
10-12 Reps
80%
100%
4
Face Pull
3 Sets
10-15 Reps
100%
5
Incline Curl (Dumbbell)
2 Sets
2 Sets
10-12 Reps
8-12 Reps
80%
100%
6
Preacher Curl (EZ Bar)
1 Set
2 Sets
10-12 Reps
8-12 Reps
80%
100%
Day 5
1
Lat Pulldown (Neutral Grip)
2 Sets
1 Set
2 Sets
12-15 Reps
10-12 Reps
8-12 Reps
65%
80%
100%
2
Single Arm Row (Cable)
3 Sets
10-12 Reps
100%
3
Rear Delt Fly (Cable)
3 Sets
10-15 Reps
100%
4
Shrug (Dumbbell)
4 Sets
10-15 Reps
80%
5
Incline Curl (Dumbbell)
2 Sets
2 Sets
10-12 Reps
8-12 Reps
80%
100%
6
Hammer Curl (Cable)
3 Sets
10-12 Reps
100%