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BoostcampPNG

Strong PPL

by NEON DEION
4 athletes joined

Program Description

A Push/ Pull/ Leg split to get you stronger

Program Overview

  • Level
    Beginner, Novice
  • Goal
    Athletics, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 26, 2024 09:12
  • Last Edited
    Nov 18, 2024 06:27
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
3A
Military Press (Barbell)
5
8 reps
-
3B
Lateral Raise (Dumbbell)
5
8 reps
-
4A
Chest Press (Machine)
2
3
10 reps
8 reps
-
-
4B
Tricep Rope Push Down (Cable)
5
8 reps
-
5A
Chest Fly (Cable)
2
2
12 reps
10 reps
-
-
5B
Push Up
2
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
3A
Military Press (Barbell)
5
8 reps
-
3B
Lateral Raise (Dumbbell)
5
8 reps
-
4A
Chest Press (Machine)
2
3
10 reps
8 reps
-
-
4B
Tricep Rope Push Down (Cable)
5
8 reps
-
5A
Chest Fly (Cable)
2
2
12 reps
10 reps
-
-
5B
Push Up
2
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
3A
Military Press (Barbell)
5
8 reps
-
3B
Lateral Raise (Dumbbell)
5
8 reps
-
4A
Chest Press (Machine)
2
3
10 reps
8 reps
-
-
4B
Tricep Rope Push Down (Cable)
5
8 reps
-
5A
Chest Fly (Cable)
2
2
12 reps
10 reps
-
-
5B
Push Up
2
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
3A
Military Press (Barbell)
5
8 reps
-
3B
Lateral Raise (Dumbbell)
5
8 reps
-
4A
Chest Press (Machine)
2
3
10 reps
8 reps
-
-
4B
Tricep Rope Push Down (Cable)
5
8 reps
-
5A
Chest Fly (Cable)
2
2
12 reps
10 reps
-
-
5B
Push Up
2
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
3A
Military Press (Barbell)
5
8 reps
-
3B
Lateral Raise (Dumbbell)
5
8 reps
-
4A
Chest Press (Machine)
2
3
10 reps
8 reps
-
-
4B
Tricep Rope Push Down (Cable)
5
8 reps
-
5A
Chest Fly (Cable)
2
2
12 reps
10 reps
-
-
5B
Push Up
2
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
3A
Military Press (Barbell)
5
8 reps
-
3B
Lateral Raise (Dumbbell)
5
8 reps
-
4A
Chest Press (Machine)
2
3
10 reps
8 reps
-
-
4B
Tricep Rope Push Down (Cable)
5
8 reps
-
5A
Chest Fly (Cable)
2
2
12 reps
10 reps
-
-
5B
Push Up
2
2
12 reps
10 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
4A
Military Press (Barbell)
5
8 reps
-
4B
Lateral Raise (Dumbbell)
5
8 reps
-
5
Chest Fly (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
4A
Military Press (Barbell)
5
8 reps
-
4B
Lateral Raise (Dumbbell)
5
8 reps
-
5
Chest Fly (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
4A
Military Press (Barbell)
5
8 reps
-
4B
Lateral Raise (Dumbbell)
5
8 reps
-
5
Chest Fly (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
3A
Military Press (Barbell)
5
5 reps
-
4
Chest Fly (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
3A
Military Press (Barbell)
5
5 reps
-
4
Chest Fly (Cable)
5
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
3A
Military Press (Barbell)
5
5 reps
-
4
Chest Fly (Cable)
5
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
-
-
2
Deadlift (Barbell)
1
2
3 reps
1 reps
-
-
3
Bent Over Row (Barbell)
5
8 reps
-
4A
Lat Pulldown
3
2
10 reps
8 reps
-
-
4B
Seated Row (Cable)
3
2
10 reps
8 reps
-
-
5A
Seated Row (Machine)
4
12 reps
-
5B
Reverse Pec Deck
4
12 reps
-
6
Alternating Dumbbell Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
-
-
2
Deadlift (Barbell)
1
2
3 reps
1 reps
-
-
3
Bent Over Row (Barbell)
5
8 reps
-
4A
Lat Pulldown
3
2
10 reps
8 reps
-
-
4B
Seated Row (Cable)
3
2
10 reps
8 reps
-
-
5A
Seated Row (Machine)
4
12 reps
-
5B
Reverse Pec Deck
4
12 reps
-
6
Alternating Dumbbell Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
-
-
2
Deadlift (Barbell)
1
2
3 reps
1 reps
-
-
3
Bent Over Row (Barbell)
5
8 reps
-
4A
Lat Pulldown
3
2
10 reps
8 reps
-
-
4B
Seated Row (Cable)
3
2
10 reps
8 reps
-
-
5A
Seated Row (Machine)
4
12 reps
-
5B
Reverse Pec Deck
4
12 reps
-
6
Alternating Dumbbell Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
-
-
2
Deadlift (Barbell)
1
2
3 reps
1 reps
-
-
3
Bent Over Row (Barbell)
5
8 reps
-
4A
Lat Pulldown
3
2
10 reps
8 reps
-
-
4B
Seated Row (Cable)
3
2
10 reps
8 reps
-
-
5A
Seated Row (Machine)
4
12 reps
-
5B
Reverse Pec Deck
4
12 reps
-
6
Alternating Dumbbell Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
-
-
2
Deadlift (Barbell)
1
2
3 reps
1 reps
-
-
3
Bent Over Row (Barbell)
5
8 reps
-
4A
Lat Pulldown
3
2
10 reps
8 reps
-
-
4B
Seated Row (Cable)
3
2
10 reps
8 reps
-
-
5A
Seated Row (Machine)
4
12 reps
-
5B
Reverse Pec Deck
4
12 reps
-
6
Alternating Dumbbell Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
-
-
2
Deadlift (Barbell)
1
2
3 reps
1 reps
-
-
3
Bent Over Row (Barbell)
5
8 reps
-
4A
Lat Pulldown
3
2
10 reps
8 reps
-
-
4B
Seated Row (Cable)
3
2
10 reps
8 reps
-
-
5A
Seated Row (Machine)
4
12 reps
-
5B
Reverse Pec Deck
4
12 reps
-
6
Alternating Dumbbell Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Bent Over Row (Barbell)
5
8 reps
-
4A
Lat Pulldown
4
1
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Bent Over Row (Barbell)
5
8 reps
-
4A
Lat Pulldown
4
1
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Bent Over Row (Barbell)
5
8 reps
-
4A
Lat Pulldown
4
1
8 reps
6 reps
-
-
5
Alternating Dumbbell Curl
5
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
1 reps
-
2
Pull-Up (Weighted)
3
5 reps
-
3
Bent Over Row (Barbell)
5
5 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
-
-
-
2
Front Squat (Barbell)
3
12 reps
-
3
Hack Squat
4
12 reps
-
4
Hip Bridge March
5
12 reps
-
5
Hanging Leg Raise
3
2
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
-
-
-
2
Front Squat (Barbell)
3
12 reps
-
3
Hack Squat
4
12 reps
-
4
Hip Bridge March
5
12 reps
-
5
Hanging Leg Raise
3
2
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
-
-
-
2
Front Squat (Barbell)
3
12 reps
-
3
Hack Squat
4
12 reps
-
4
Hip Bridge March
5
12 reps
-
5
Hanging Leg Raise
3
2
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
-
-
-
2
Front Squat (Barbell)
3
12 reps
-
3
Hack Squat
4
12 reps
-
4
Hip Bridge March
5
12 reps
-
5
Hanging Leg Raise
3
2
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
-
-
-
2
Front Squat (Barbell)
3
12 reps
-
3
Hack Squat
4
12 reps
-
4
Hip Bridge March
5
12 reps
-
5
Hanging Leg Raise
3
2
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
-
-
-
2
Front Squat (Barbell)
3
12 reps
-
3
Hack Squat
4
12 reps
-
4
Hip Bridge March
5
12 reps
-
5
Hanging Leg Raise
3
2
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Belt Squat
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Bridge March
5
12 reps
-
5
Hanging Leg Raise
3
2
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Belt Squat
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Bridge March
5
12 reps
-
5
Hanging Leg Raise
3
2
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Belt Squat
3
8 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Bridge March
5
12 reps
-
5
Hanging Leg Raise
3
2
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Belt Squat
5
5 reps
-
3
Hip Bridge March
5
12 reps
-
4
Hanging Leg Raise
3
2
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Belt Squat
5
5 reps
-
3
Hip Bridge March
5
12 reps
-
4
Hanging Leg Raise
3
2
12 reps
10 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Belt Squat
5
5 reps
-
3
Hip Bridge March
5
12 reps
-
4
Hanging Leg Raise
3
2
12 reps
10 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
3A
Military Press (Barbell)
5
8 reps
-
3B
Lateral Raise (Dumbbell)
5
8 reps
-
4A
Chest Press (Machine)
2
3
10 reps
8 reps
-
-
4B
Tricep Rope Push Down (Cable)
5
8 reps
-
5A
Tricep Extension (Dumbbell)
5
8 reps
-
5B
Push Up
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
3A
Military Press (Barbell)
5
8 reps
-
3B
Lateral Raise (Dumbbell)
5
8 reps
-
4A
Chest Press (Machine)
2
3
10 reps
8 reps
-
-
4B
Tricep Rope Push Down (Cable)
5
8 reps
-
5A
Tricep Extension (Dumbbell)
5
8 reps
-
5B
Push Up
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
3A
Military Press (Barbell)
5
8 reps
-
3B
Lateral Raise (Dumbbell)
5
8 reps
-
4A
Chest Press (Machine)
2
3
10 reps
8 reps
-
-
4B
Tricep Rope Push Down (Cable)
5
8 reps
-
5A
Tricep Extension (Dumbbell)
5
8 reps
-
5B
Push Up
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
3A
Military Press (Barbell)
5
8 reps
-
3B
Lateral Raise (Dumbbell)
5
8 reps
-
4A
Chest Press (Machine)
2
3
10 reps
8 reps
-
-
4B
Tricep Rope Push Down (Cable)
5
8 reps
-
5A
Tricep Extension (Dumbbell)
5
8 reps
-
5B
Push Up
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
3A
Military Press (Barbell)
5
8 reps
-
3B
Lateral Raise (Dumbbell)
5
8 reps
-
4A
Chest Press (Machine)
2
3
10 reps
8 reps
-
-
4B
Tricep Rope Push Down (Cable)
5
8 reps
-
5A
Tricep Extension (Dumbbell)
5
8 reps
-
5B
Push Up
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
3A
Military Press (Barbell)
5
8 reps
-
3B
Lateral Raise (Dumbbell)
5
8 reps
-
4A
Chest Press (Machine)
2
3
10 reps
8 reps
-
-
4B
Tricep Rope Push Down (Cable)
5
8 reps
-
5A
Tricep Extension (Dumbbell)
5
8 reps
-
5B
Push Up
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
4A
Military Press (Barbell)
5
8 reps
-
4B
Lateral Raise (Dumbbell)
5
8 reps
-
5A
Chest Press (Machine)
2
3
10 reps
8 reps
-
-
5B
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
4A
Military Press (Barbell)
5
8 reps
-
4B
Lateral Raise (Dumbbell)
5
8 reps
-
5A
Chest Press (Machine)
2
3
10 reps
8 reps
-
-
5B
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
10 reps
-
2
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
4A
Military Press (Barbell)
5
8 reps
-
4B
Lateral Raise (Dumbbell)
5
8 reps
-
5A
Chest Press (Machine)
2
3
10 reps
8 reps
-
-
5B
Tricep Rope Push Down (Cable)
5
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
4A
Military Press (Barbell)
5
5 reps
-
5
Chest Fly (Cable)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
4A
Military Press (Barbell)
5
5 reps
-
5
Chest Fly (Cable)
5
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Incline Bench Press (Dumbbell)
4
1
8 reps
6 reps
-
-
4A
Military Press (Barbell)
5
5 reps
-
5
Chest Fly (Cable)
5
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
-
-
2
Deadlift (Barbell)
1
2
3 reps
1 reps
-
-
3
Bent Over Row (Barbell)
5
8 reps
-
4A
Lat Pulldown
3
2
10 reps
8 reps
-
-
4B
Seated Row (Cable)
3
2
10 reps
8 reps
-
-
5A
Seated Row (Machine)
4
12 reps
-
5B
Reverse Pec Deck
4
12 reps
-
6A
Hammer Curl
4
12 reps
-
6B
Bicep Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
-
-
2
Deadlift (Barbell)
1
2
3 reps
1 reps
-
-
3
Bent Over Row (Barbell)
5
8 reps
-
4A
Lat Pulldown
3
2
10 reps
8 reps
-
-
4B
Seated Row (Cable)
3
2
10 reps
8 reps
-
-
5A
Seated Row (Machine)
4
12 reps
-
5B
Reverse Pec Deck
4
12 reps
-
6A
Hammer Curl
4
12 reps
-
6B
Bicep Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
-
-
2
Deadlift (Barbell)
1
2
3 reps
1 reps
-
-
3
Bent Over Row (Barbell)
5
8 reps
-
4A
Lat Pulldown
3
2
10 reps
8 reps
-
-
4B
Seated Row (Cable)
3
2
10 reps
8 reps
-
-
5A
Seated Row (Machine)
4
12 reps
-
5B
Reverse Pec Deck
4
12 reps
-
6A
Hammer Curl
4
12 reps
-
6B
Bicep Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
-
-
2
Deadlift (Barbell)
1
2
3 reps
1 reps
-
-
3
Bent Over Row (Barbell)
5
8 reps
-
4A
Lat Pulldown
3
2
10 reps
8 reps
-
-
4B
Seated Row (Cable)
3
2
10 reps
8 reps
-
-
5A
Seated Row (Machine)
4
12 reps
-
5B
Reverse Pec Deck
4
12 reps
-
6A
Hammer Curl
4
12 reps
-
6B
Bicep Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
-
-
2
Deadlift (Barbell)
1
2
3 reps
1 reps
-
-
3
Bent Over Row (Barbell)
5
8 reps
-
4A
Lat Pulldown
3
2
10 reps
8 reps
-
-
4B
Seated Row (Cable)
3
2
10 reps
8 reps
-
-
5A
Seated Row (Machine)
4
12 reps
-
5B
Reverse Pec Deck
4
12 reps
-
6A
Hammer Curl
4
12 reps
-
6B
Bicep Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
-
-
2
Deadlift (Barbell)
1
2
3 reps
1 reps
-
-
3
Bent Over Row (Barbell)
5
8 reps
-
4A
Lat Pulldown
3
2
10 reps
8 reps
-
-
4B
Seated Row (Cable)
3
2
10 reps
8 reps
-
-
5A
Seated Row (Machine)
4
12 reps
-
5B
Reverse Pec Deck
4
12 reps
-
6A
Hammer Curl
4
12 reps
-
6B
Bicep Curl (Cable)
4
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
-
-
2
Bent Over Row (Barbell)
5
8 reps
-
3A
Lat Pulldown
3
2
10 reps
8 reps
-
-
3B
Seated Row (Cable)
3
2
10 reps
8 reps
-
-
4
Alternating Dumbbell Curl
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
-
-
2
Bent Over Row (Barbell)
5
8 reps
-
3A
Lat Pulldown
3
2
10 reps
8 reps
-
-
3B
Seated Row (Cable)
3
2
10 reps
8 reps
-
-
4
Alternating Dumbbell Curl
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
1
4
10 reps
8 reps
-
-
2
Bent Over Row (Barbell)
5
8 reps
-
3A
Lat Pulldown
3
2
10 reps
8 reps
-
-
3B
Seated Row (Cable)
3
2
10 reps
8 reps
-
-
4
Alternating Dumbbell Curl
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3A
Lat Pulldown
3
2
10 reps
8 reps
-
-
3B
Seated Row (Cable)
3
2
10 reps
8 reps
-
-
4
Alternating Dumbbell Curl
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3A
Lat Pulldown
3
2
10 reps
8 reps
-
-
3B
Seated Row (Cable)
3
2
10 reps
8 reps
-
-
4
Alternating Dumbbell Curl
5
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
5
8 reps
-
2
Bent Over Row (Barbell)
5
8 reps
-
3A
Lat Pulldown
3
2
10 reps
8 reps
-
-
3B
Seated Row (Cable)
3
2
10 reps
8 reps
-
-
4
Alternating Dumbbell Curl
5
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Belt Squat
5
5 reps
-
3
Hack Squat
3
12 reps
-
4
Hip Bridge March
5
12 reps
-
5
Hanging Leg Raise
5
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Belt Squat
5
5 reps
-
3
Hack Squat
3
12 reps
-
4
Hip Bridge March
5
12 reps
-
5
Hanging Leg Raise
5
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Belt Squat
5
5 reps
-
3
Hack Squat
3
12 reps
-
4
Hip Bridge March
5
12 reps
-
5
Hanging Leg Raise
5
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Belt Squat
5
5 reps
-
3
Hack Squat
3
12 reps
-
4
Hip Bridge March
5
12 reps
-
5
Hanging Leg Raise
5
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Belt Squat
5
5 reps
-
3
Hack Squat
3
12 reps
-
4
Hip Bridge March
5
12 reps
-
5
Hanging Leg Raise
5
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
8 reps
-
2
Belt Squat
5
5 reps
-
3
Hack Squat
3
12 reps
-
4
Hip Bridge March
5
12 reps
-
5
Hanging Leg Raise
5
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
-
-
-
2
Front Squat (Barbell)
3
12 reps
-
3
Hack Squat
4
12 reps
-
4
Hip Bridge March
5
12 reps
-
5
Hanging Leg Raise
3
2
12 reps
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
-
-
-
2
Front Squat (Barbell)
3
12 reps
-
3
Hack Squat
4
12 reps
-
4
Hip Bridge March
5
12 reps
-
5
Hanging Leg Raise
3
2
12 reps
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
2
2
12 reps
10 reps
8 reps
-
-
-
2
Front Squat (Barbell)
3
12 reps
-
3
Hack Squat
4
12 reps
-
4
Hip Bridge March
5
12 reps
-
5
Hanging Leg Raise
3
2
12 reps
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hack Squat
4
8 reps
-
3
Hip Bridge March
5
12 reps
-
4
Hanging Leg Raise
3
2
12 reps
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hack Squat
4
8 reps
-
3
Hip Bridge March
5
12 reps
-
4
Hanging Leg Raise
3
2
12 reps
10 reps
-
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Hack Squat
4
8 reps
-
3
Hip Bridge March
5
12 reps
-
4
Hanging Leg Raise
3
2
12 reps
10 reps
-
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
-
-
3A
Military Press (Barbell)
5 Sets
8 Reps
-
3B
Lateral Raise (Dumbbell)
5 Sets
8 Reps
-
4A
Chest Press (Machine)
2 Sets
3 Sets
10 Reps
8 Reps
-
-
4B
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
-
5A
Chest Fly (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
-
-
5B
Push Up
2 Sets
2 Sets
12 Reps
10 Reps
-
-
Day 3
1
Squat (Barbell)
1 Set
2 Sets
2 Sets
12 Reps
10 Reps
8 Reps
-
-
-
2
Front Squat (Barbell)
3 Sets
12 Reps
-
3
Hack Squat
4 Sets
12 Reps
-
4
Hip Bridge March
5 Sets
12 Reps
-
5
Hanging Leg Raise
3 Sets
2 Sets
12 Reps
10 Reps
-
-
Day 4
1
Incline Bench Press (Dumbbell)
4 Sets
1 Set
8 Reps
6 Reps
-
-
3A
Military Press (Barbell)
5 Sets
8 Reps
-
3B
Lateral Raise (Dumbbell)
5 Sets
8 Reps
-
4A
Chest Press (Machine)
2 Sets
3 Sets
10 Reps
8 Reps
-
-
4B
Tricep Rope Push Down (Cable)
5 Sets
8 Reps
-
5A
Tricep Extension (Dumbbell)
5 Sets
8 Reps
-
5B
Push Up
5 Sets
8 Reps
-
Day 2
1
Wide Grip Pull-Up
1 Set
4 Sets
10 Reps
8 Reps
-
-
2
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
1 Reps
-
-
3
Bent Over Row (Barbell)
5 Sets
8 Reps
-
4A
Lat Pulldown
3 Sets
2 Sets
10 Reps
8 Reps
-
-
4B
Seated Row (Cable)
3 Sets
2 Sets
10 Reps
8 Reps
-
-
5A
Seated Row (Machine)
4 Sets
12 Reps
-
5B
Reverse Pec Deck
4 Sets
12 Reps
-
6
Alternating Dumbbell Curl
5 Sets
8 Reps
-
Day 5
1
Wide Grip Pull-Up
1 Set
4 Sets
10 Reps
8 Reps
-
-
2
Deadlift (Barbell)
1 Set
2 Sets
3 Reps
1 Reps
-
-
3
Bent Over Row (Barbell)
5 Sets
8 Reps
-
4A
Lat Pulldown
3 Sets
2 Sets
10 Reps
8 Reps
-
-
4B
Seated Row (Cable)
3 Sets
2 Sets
10 Reps
8 Reps
-
-
5A
Seated Row (Machine)
4 Sets
12 Reps
-
5B
Reverse Pec Deck
4 Sets
12 Reps
-
6A
Hammer Curl
4 Sets
12 Reps
-
6B
Bicep Curl (Cable)
4 Sets
12 Reps
-
Day 6
1
Squat (Barbell)
5 Sets
8 Reps
-
2
Belt Squat
5 Sets
5 Reps
-
3
Hack Squat
3 Sets
12 Reps
-
4
Hip Bridge March
5 Sets
12 Reps
-
5
Hanging Leg Raise
5 Sets
12 Reps
-