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5 Day ULPPL

by Michael S.

Program Description

Hypertrophy Focus Progressive Overload on Main Lifts Working in the 6-8 rep range for main-lift (4-6 rep range for dead lift). Increase weight week to week if able to hit 8 reps at a given weight on the last set.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 14, 2024 10:44
  • Last Edited
    Nov 14, 2024 11:08
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Wide Grip Pull-Up
3 Sets
6 Reps
-
3
Chest Fly (Machine)
3 Sets
8 Reps
-
4
Lat Pulldown
3 Sets
8 Reps
-
5
Dip (Bodyweight)
3 Sets
8 Reps
-
6
Preacher Curl (Barbell)
2 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Hip Adductor (Machine)
2 Sets
10 Reps
-
3
Leg Extension
3 Sets
8 Reps
-
4
Seated Calf Raise
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
2
Skull Crusher (Barbell)
3 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4
Tricep Extension (Cable)
2 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
6
Bench Press (Dumbbell)
1 Set
8 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
-
2
Incline Curl (Dumbbell)
2 Sets
8 Reps
-
3
Rear Delt Fly (Cable)
3 Sets
8 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8 Reps
-
5
21s (EZ Bar)
2 Sets
21 Reps
-
6
Face Pull
3 Sets
8 Reps
-
Day 5
1
Hip Thrust (Barbell)
3 Sets
8 Reps
-
2
Reverse Lunge (Barbell)
2 Sets
6 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
4
Step-Up (Weighted)
3 Sets
8 Reps
-
5
Glute Kickback
2 Sets
12 Reps
-