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Gokuh's PPL

by
4 athletes joined

Program Description

Strength and hypertrophy training for intermediate/advanced lifters with 6 days a week focus on main compound movements

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 11, 2024 02:19
  • Last Edited
    Dec 06, 2024 02:29
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
-
-
-
3
Chest Fly (Machine)
3 Sets
8 Reps
-
4
Tricep Extension (Cable)
3 Sets
8 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
6
Cable Crunch
3 Sets
10 Reps
-
7
Hanging Leg Raise
3 Sets
10 Reps
-
Day 2
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
50%
60%
70%
70%
2
Lat Pulldown
3 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
8 Reps
-
4
Face Pull
3 Sets
10 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
6
Bicep Curl (Barbell)
3 Sets
8 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
8 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2 Sets
8 Reps
-
3
Upright Row (Cable)
2 Sets
8 Reps
-
4
Tricep Extension (Cable)
3 Sets
8 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
-
6
Tricep Kickback
3 Sets
8 Reps
-
7
Cable Crunch
3 Sets
10 Reps
-
8
Hanging Leg Raise
3 Sets
10 Reps
-
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
50%
60%
70%
75%
80%
2
Face Pull
3 Sets
8 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
8 Reps
-
4
Bicep Curl (Barbell)
3 Sets
8 Reps
-
5
Hammer Curl
2 Sets
8 Reps
-
6
Preacher Curl (Dumbbell)
2 Sets
8 Reps
-
Day 3
1
Leg Curl
3 Sets
8 Reps
-
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
4
Hack Squat
3 Sets
8 Reps
-
5
Lying Leg Curl
3 Sets
8 Reps
-
6
Seated Calf Raise
3 Sets
10 Reps
-
Day 6
1
Leg Curl
3 Sets
10 Reps
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
7 Reps
6 Reps
5 Reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
4
Leg Press
3 Sets
8 Reps
-
5
Leg Extension
3 Sets
8 Reps
-
6
Hip Abductor (Machine)
2 Sets
8 Reps
-
7
Hip Abductor (Machine)
2 Sets
8 Reps
-
8
Seated Calf Raise
3 Sets
10 Reps
-