logo
BoostcampPNG

THUH BROGRAM! (PPL + Shoulder / Arm Day)

by George S

Program Description

PPL + Shoulders and Arms Traditional SQUAT or LEG PRESS NOT INCLUDED (SAFE FOR YOUR KNEES).

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 06, 2023 03:04
  • Last Edited
    May 31, 2024 11:03
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
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
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lunge (Barbell)
2 Sets
12-15 Reps
@9
4
Sissy Squat
2 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@9
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Chest Fly (Cable)
6 Sets
8-12 Reps
@9
3A
JM Press
2 Sets
12-15 Reps
@10
3B
Pullover (Dumbbell)
2 Sets
6-10 Reps
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@8
3
Landmine Row
3 Sets
12-15 Reps
@9
4
Inverted Row
3 Sets
AMRAP
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
3
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Dip (Weighted)
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@9