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BoostcampPNG

PPL

by Ryuma OG
5 athletes joined

Program Description

There is no purpose.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 19, 2024 04:03
  • Last Edited
    Jan 26, 2025 05:47
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
15-18 reps
-
5
Lateral Raise (Cable)
2
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
15-18 reps
-
5
Lateral Raise (Cable)
2
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
15-18 reps
-
5
Lateral Raise (Cable)
2
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
15-18 reps
-
5
Lateral Raise (Cable)
2
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
15-18 reps
-
5
Lateral Raise (Cable)
2
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
15-18 reps
-
5
Lateral Raise (Cable)
2
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
15-18 reps
-
5
Lateral Raise (Cable)
2
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
15-18 reps
-
5
Lateral Raise (Cable)
2
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
15-18 reps
-
5
Lateral Raise (Cable)
3
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
15-18 reps
-
5
Lateral Raise (Cable)
3
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
15-18 reps
-
5
Lateral Raise (Cable)
3
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
15-18 reps
-
5
Lateral Raise (Cable)
3
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
15-18 reps
-
5
Lateral Raise (Cable)
3
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
15-18 reps
-
5
Lateral Raise (Cable)
3
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
15-18 reps
-
5
Lateral Raise (Cable)
3
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
15-18 reps
-
5
Lateral Raise (Cable)
3
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Seated Overhead Press (Barbell)
3 Sets
8-10 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
15-18 Reps
-
5
Lateral Raise (Cable)
2 Sets
15-18 Reps
-
6
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
9-12 Reps
-
3
Leg Press
3 Sets
9-12 Reps
-
4
Leg Curl
3 Sets
9-12 Reps
-
5
Leg Extension
3 Sets
12-15 Reps
-
6
Standing Calf Raise
3 Sets
AMRAP
-
7
Plank
3 Sets
AMRAP
-
8
Cable Crunch
3 Sets
12-15 Reps
-
9
Bent Leg Raise
3 Sets
12-15 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Lat Pulldown
3 Sets
10-12 Reps
-
3
T-Bar Row
3 Sets
8-10 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
-
5
Face Pull
2 Sets
12-15 Reps
-
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-
8
Hammer Curl
3 Sets
12-15 Reps
-
Day 5
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Lat Pulldown
3 Sets
10-12 Reps
-
3
T-Bar Row
3 Sets
8-10 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
-
5
Face Pull
2 Sets
12-15 Reps
-
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-
8
Hammer Curl
3 Sets
12-15 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
9-12 Reps
-
3
Leg Press
3 Sets
9-12 Reps
-
4
Leg Curl
3 Sets
9-12 Reps
-
5
Leg Extension
3 Sets
12-15 Reps
-
6
Standing Calf Raise
3 Sets
AMRAP
-
7
Plank
3 Sets
AMRAP
-
8
Cable Crunch
3 Sets
12-15 Reps
-
9
Bent Leg Raise
3 Sets
12-15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Seated Overhead Press (Barbell)
3 Sets
8-10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15-18 Reps
-
5
Lateral Raise (Cable)
3 Sets
15-18 Reps
-
6
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-