4.0
(1 rating)
Program Description
Double linear progression (fancy way of saying progressive overload given a certain rep range) hypertrophy program for lifters who have a three day weekend but want to lift 6 days a week on a PPL split. Always take at least one set per exercise to failure with a deload programmed after every 7 weeks. Add abs wherever you're not exhausted at the end. Deload can be modified or ignored all together but progress might taper.
Program Overview
- LevelNovice, Intermediate, Advanced
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedMar 03, 2025 11:12
- Last EditedJun 18, 2025 08:27
Summary
Unlock your potential with the High Volume, Low Volume PPL program—a comprehensive 16-week journey designed for serious lifters. Train six days a week, alternating between high and low volume workouts to maximize muscle growth and strength. Each session is strategically crafted with a mix of barbell, machine, and cable exercises, targeting all major muscle groups for balanced development. Whether you're looking to bulk up or refine your physique, this program will keep you engaged and progressing every step of the way. Get ready to elevate your training!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-10 reps
-
2
Single Arm Row (Cable)
2
2
5-10 reps
6-12 reps
-
-
3
Reverse Pec Deck
4
6-12 reps
-
4
Bayesian Curl
2
2
5-10 reps
6-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-10 reps
-
2
Single Arm Row (Cable)
2
2
5-10 reps
6-12 reps
-
-
3
Reverse Pec Deck
4
6-12 reps
-
4
Bayesian Curl
2
2
5-10 reps
6-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-10 reps
-
2
Single Arm Row (Cable)
2
2
5-10 reps
6-12 reps
-
-
3
Reverse Pec Deck
4
6-12 reps
-
4
Bayesian Curl
2
2
5-10 reps
6-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-10 reps
-
2
Single Arm Row (Cable)
2
2
5-10 reps
6-12 reps
-
-
3
Reverse Pec Deck
4
6-12 reps
-
4
Bayesian Curl
2
2
5-10 reps
6-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-10 reps
-
2
Single Arm Row (Cable)
2
2
5-10 reps
6-12 reps
-
-
3
Reverse Pec Deck
4
6-12 reps
-
4
Bayesian Curl
2
2
5-10 reps
6-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-10 reps
-
2
Single Arm Row (Cable)
2
2
5-10 reps
6-12 reps
-
-
3
Reverse Pec Deck
4
6-12 reps
-
4
Bayesian Curl
2
2
5-10 reps
6-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-10 reps
-
2
Single Arm Row (Cable)
2
2
5-10 reps
6-12 reps
-
-
3
Reverse Pec Deck
4
6-12 reps
-
4
Bayesian Curl
2
2
5-10 reps
6-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
AMRAP
-
2
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-10 reps
-
2
Single Arm Row (Cable)
2
2
5-10 reps
6-12 reps
-
-
3
Reverse Pec Deck
4
6-12 reps
-
4
Bayesian Curl
2
2
5-10 reps
6-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-10 reps
-
2
Single Arm Row (Cable)
2
2
5-10 reps
6-12 reps
-
-
3
Reverse Pec Deck
4
6-12 reps
-
4
Bayesian Curl
2
2
5-10 reps
6-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-10 reps
-
2
Single Arm Row (Cable)
2
2
5-10 reps
6-12 reps
-
-
3
Reverse Pec Deck
4
6-12 reps
-
4
Bayesian Curl
2
2
5-10 reps
6-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-10 reps
-
2
Single Arm Row (Cable)
2
2
5-10 reps
6-12 reps
-
-
3
Reverse Pec Deck
4
6-12 reps
-
4
Bayesian Curl
2
2
5-10 reps
6-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-10 reps
-
2
Single Arm Row (Cable)
2
2
5-10 reps
6-12 reps
-
-
3
Reverse Pec Deck
4
6-12 reps
-
4
Bayesian Curl
2
2
5-10 reps
6-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-10 reps
-
2
Single Arm Row (Cable)
2
2
5-10 reps
6-12 reps
-
-
3
Reverse Pec Deck
4
6-12 reps
-
4
Bayesian Curl
2
2
5-10 reps
6-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
4
5-10 reps
-
2
Single Arm Row (Cable)
2
2
5-10 reps
6-12 reps
-
-
3
Reverse Pec Deck
4
6-12 reps
-
4
Bayesian Curl
2
2
5-10 reps
6-12 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Raise
3
AMRAP
-
2
Decline Sit Up (Weighted)
3
6-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5-10 reps
6-12 reps
-
-
2
Pec Deck (Machine)
4
6-12 reps
-
3
Single Arm Tricep Extension (Cable)
4
5-10 reps
-
4
Lateral Raise (Machine)
3
6-12 reps
-
5
Upright Row (Barbell)
3
4-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5-10 reps
6-12 reps
-
-
2
Pec Deck (Machine)
4
6-12 reps
-
3
Single Arm Tricep Extension (Cable)
4
5-10 reps
-
4
Lateral Raise (Machine)
3
6-12 reps
-
5
Upright Row (Barbell)
3
4-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5-10 reps
6-12 reps
-
-
2
Pec Deck (Machine)
4
6-12 reps
-
3
Single Arm Tricep Extension (Cable)
4
5-10 reps
-
4
Lateral Raise (Machine)
3
6-12 reps
-
5
Upright Row (Barbell)
3
4-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5-10 reps
6-12 reps
-
-
2
Pec Deck (Machine)
4
6-12 reps
-
3
Single Arm Tricep Extension (Cable)
4
5-10 reps
-
4
Lateral Raise (Machine)
3
6-12 reps
-
5
Upright Row (Barbell)
3
4-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5-10 reps
6-12 reps
-
-
2
Pec Deck (Machine)
4
6-12 reps
-
3
Single Arm Tricep Extension (Cable)
4
5-10 reps
-
4
Lateral Raise (Machine)
3
6-12 reps
-
5
Upright Row (Barbell)
3
4-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5-10 reps
6-12 reps
-
-
2
Pec Deck (Machine)
4
6-12 reps
-
3
Single Arm Tricep Extension (Cable)
4
5-10 reps
-
4
Lateral Raise (Machine)
3
6-12 reps
-
5
Upright Row (Barbell)
3
4-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5-10 reps
6-12 reps
-
-
2
Pec Deck (Machine)
4
6-12 reps
-
3
Single Arm Tricep Extension (Cable)
4
5-10 reps
-
4
Lateral Raise (Machine)
3
6-12 reps
-
5
Upright Row (Barbell)
3
4-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5-10 reps
6-12 reps
-
-
2
Pec Deck (Machine)
4
6-12 reps
-
3
Single Arm Tricep Extension (Cable)
4
5-10 reps
-
4
Lateral Raise (Machine)
3
6-12 reps
-
5
Upright Row (Barbell)
3
4-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5-10 reps
6-12 reps
-
-
2
Pec Deck (Machine)
4
6-12 reps
-
3
Single Arm Tricep Extension (Cable)
4
5-10 reps
-
4
Lateral Raise (Machine)
3
6-12 reps
-
5
Upright Row (Barbell)
3
4-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5-10 reps
6-12 reps
-
-
2
Pec Deck (Machine)
4
6-12 reps
-
3
Single Arm Tricep Extension (Cable)
4
5-10 reps
-
4
Lateral Raise (Machine)
3
6-12 reps
-
5
Upright Row (Barbell)
3
4-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5-10 reps
6-12 reps
-
-
2
Pec Deck (Machine)
4
6-12 reps
-
3
Single Arm Tricep Extension (Cable)
4
5-10 reps
-
4
Lateral Raise (Machine)
3
6-12 reps
-
5
Upright Row (Barbell)
3
4-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5-10 reps
6-12 reps
-
-
2
Pec Deck (Machine)
4
6-12 reps
-
3
Single Arm Tricep Extension (Cable)
4
5-10 reps
-
4
Lateral Raise (Machine)
3
6-12 reps
-
5
Upright Row (Barbell)
3
4-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5-10 reps
6-12 reps
-
-
2
Pec Deck (Machine)
4
6-12 reps
-
3
Single Arm Tricep Extension (Cable)
4
5-10 reps
-
4
Lateral Raise (Machine)
3
6-12 reps
-
5
Upright Row (Barbell)
3
4-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
2
5-10 reps
6-12 reps
-
-
2
Pec Deck (Machine)
4
6-12 reps
-
3
Single Arm Tricep Extension (Cable)
4
5-10 reps
-
4
Lateral Raise (Machine)
3
6-12 reps
-
5
Upright Row (Barbell)
3
4-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
-
3
Sissy Squat (Weighted)
3
-
4
Seated Hamstring Curl
5
6-10 reps
-
5
Standing Calf Raise
5
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
-
3
Sissy Squat (Weighted)
3
-
4
Seated Hamstring Curl
5
6-10 reps
-
5
Standing Calf Raise
5
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
-
3
Sissy Squat (Weighted)
3
-
4
Seated Hamstring Curl
5
6-10 reps
-
5
Standing Calf Raise
5
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
-
3
Sissy Squat (Weighted)
3
-
4
Seated Hamstring Curl
5
6-10 reps
-
5
Standing Calf Raise
5
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
-
3
Sissy Squat (Weighted)
3
-
4
Seated Hamstring Curl
5
6-10 reps
-
5
Standing Calf Raise
5
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
-
3
Sissy Squat (Weighted)
3
-
4
Seated Hamstring Curl
5
6-10 reps
-
5
Standing Calf Raise
5
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
-
3
Sissy Squat (Weighted)
3
-
4
Seated Hamstring Curl
5
6-10 reps
-
5
Standing Calf Raise
5
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
-
3
Sissy Squat (Weighted)
3
-
4
Seated Hamstring Curl
5
6-10 reps
-
5
Standing Calf Raise
5
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
-
3
Sissy Squat (Weighted)
3
-
4
Seated Hamstring Curl
5
6-10 reps
-
5
Standing Calf Raise
5
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
-
3
Sissy Squat (Weighted)
3
-
4
Seated Hamstring Curl
5
6-10 reps
-
5
Standing Calf Raise
5
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
-
3
Sissy Squat (Weighted)
3
-
4
Seated Hamstring Curl
5
6-10 reps
-
5
Standing Calf Raise
5
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
-
3
Sissy Squat (Weighted)
3
-
4
Seated Hamstring Curl
5
6-10 reps
-
5
Standing Calf Raise
5
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
-
3
Sissy Squat (Weighted)
3
-
4
Seated Hamstring Curl
5
6-10 reps
-
5
Standing Calf Raise
5
6-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
5-10 reps
-
2
Bulgarian Split Squat (Dumbbell)
4
6-12 reps
-
3
Sissy Squat (Weighted)
3
-
4
Seated Hamstring Curl
5
6-10 reps
-
5
Standing Calf Raise
5
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
4-8 reps
10-20 reps
-
-
2
T-Bar Row
1
1
6-10 reps
8-12 reps
-
-
3
Rear Delt Fly (Cable)
2
6-12 reps
-
4
Preacher Curl (Dumbbell)
3
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
4-8 reps
10-20 reps
-
-
2
T-Bar Row
1
1
6-10 reps
8-12 reps
-
-
3
Rear Delt Fly (Cable)
2
6-12 reps
-
4
Preacher Curl (Dumbbell)
3
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
4-8 reps
10-20 reps
-
-
2
T-Bar Row
1
1
6-10 reps
8-12 reps
-
-
3
Rear Delt Fly (Cable)
2
6-12 reps
-
4
Preacher Curl (Dumbbell)
3
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
4-8 reps
10-20 reps
-
-
2
T-Bar Row
1
1
6-10 reps
8-12 reps
-
-
3
Rear Delt Fly (Cable)
2
6-12 reps
-
4
Preacher Curl (Dumbbell)
3
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
4-8 reps
10-20 reps
-
-
2
T-Bar Row
1
1
6-10 reps
8-12 reps
-
-
3
Rear Delt Fly (Cable)
2
6-12 reps
-
4
Preacher Curl (Dumbbell)
3
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
4-8 reps
10-20 reps
-
-
2
T-Bar Row
1
1
6-10 reps
8-12 reps
-
-
3
Rear Delt Fly (Cable)
2
6-12 reps
-
4
Preacher Curl (Dumbbell)
3
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
4-8 reps
10-20 reps
-
-
2
T-Bar Row
1
1
6-10 reps
8-12 reps
-
-
3
Rear Delt Fly (Cable)
2
6-12 reps
-
4
Preacher Curl (Dumbbell)
3
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
4-8 reps
10-20 reps
-
-
2
T-Bar Row
1
1
6-10 reps
8-12 reps
-
-
3
Rear Delt Fly (Cable)
2
6-12 reps
-
4
Preacher Curl (Dumbbell)
3
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
4-8 reps
10-20 reps
-
-
2
T-Bar Row
1
1
6-10 reps
8-12 reps
-
-
3
Rear Delt Fly (Cable)
2
6-12 reps
-
4
Preacher Curl (Dumbbell)
3
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
4-8 reps
10-20 reps
-
-
2
T-Bar Row
1
1
6-10 reps
8-12 reps
-
-
3
Rear Delt Fly (Cable)
2
6-12 reps
-
4
Preacher Curl (Dumbbell)
3
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
4-8 reps
10-20 reps
-
-
2
T-Bar Row
1
1
6-10 reps
8-12 reps
-
-
3
Rear Delt Fly (Cable)
2
6-12 reps
-
4
Preacher Curl (Dumbbell)
3
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
4-8 reps
10-20 reps
-
-
2
T-Bar Row
1
1
6-10 reps
8-12 reps
-
-
3
Rear Delt Fly (Cable)
2
6-12 reps
-
4
Preacher Curl (Dumbbell)
3
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
4-8 reps
10-20 reps
-
-
2
T-Bar Row
1
1
6-10 reps
8-12 reps
-
-
3
Rear Delt Fly (Cable)
2
6-12 reps
-
4
Preacher Curl (Dumbbell)
3
5-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
1
1
4-8 reps
10-20 reps
-
-
2
T-Bar Row
1
1
6-10 reps
8-12 reps
-
-
3
Rear Delt Fly (Cable)
2
6-12 reps
-
4
Preacher Curl (Dumbbell)
3
5-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-10 reps
6-12 reps
-
-
2
Dip (Weighted)
1
1
6-12 reps
6-20 reps
-
-
3
Bench Press (Close Grip)
2
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
6-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-10 reps
6-12 reps
-
-
2
Dip (Weighted)
1
1
6-12 reps
6-20 reps
-
-
3
Bench Press (Close Grip)
2
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
6-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-10 reps
6-12 reps
-
-
2
Dip (Weighted)
1
1
6-12 reps
6-20 reps
-
-
3
Bench Press (Close Grip)
2
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
6-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-10 reps
6-12 reps
-
-
2
Dip (Weighted)
1
1
6-12 reps
6-20 reps
-
-
3
Bench Press (Close Grip)
2
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
6-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-10 reps
6-12 reps
-
-
2
Dip (Weighted)
1
1
6-12 reps
6-20 reps
-
-
3
Bench Press (Close Grip)
2
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
6-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-10 reps
6-12 reps
-
-
2
Dip (Weighted)
1
1
6-12 reps
6-20 reps
-
-
3
Bench Press (Close Grip)
2
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
6-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-10 reps
6-12 reps
-
-
2
Dip (Weighted)
1
1
6-12 reps
6-20 reps
-
-
3
Bench Press (Close Grip)
2
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
6-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-10 reps
6-12 reps
-
-
2
Dip (Weighted)
1
1
6-12 reps
6-20 reps
-
-
3
Bench Press (Close Grip)
2
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
6-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-10 reps
6-12 reps
-
-
2
Dip (Weighted)
1
1
6-12 reps
6-20 reps
-
-
3
Bench Press (Close Grip)
2
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
6-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-10 reps
6-12 reps
-
-
2
Dip (Weighted)
1
1
6-12 reps
6-20 reps
-
-
3
Bench Press (Close Grip)
2
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
6-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-10 reps
6-12 reps
-
-
2
Dip (Weighted)
1
1
6-12 reps
6-20 reps
-
-
3
Bench Press (Close Grip)
2
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
6-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-10 reps
6-12 reps
-
-
2
Dip (Weighted)
1
1
6-12 reps
6-20 reps
-
-
3
Bench Press (Close Grip)
2
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
6-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-10 reps
6-12 reps
-
-
2
Dip (Weighted)
1
1
6-12 reps
6-20 reps
-
-
3
Bench Press (Close Grip)
2
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
6-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
5-10 reps
6-12 reps
-
-
2
Dip (Weighted)
1
1
6-12 reps
6-20 reps
-
-
3
Bench Press (Close Grip)
2
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
6-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-10 reps
6-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Calf Raise (Machine)
4
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-10 reps
6-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Calf Raise (Machine)
4
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-10 reps
6-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Calf Raise (Machine)
4
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-10 reps
6-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Calf Raise (Machine)
4
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-10 reps
6-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Calf Raise (Machine)
4
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-10 reps
6-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Calf Raise (Machine)
4
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-10 reps
6-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Calf Raise (Machine)
4
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-10 reps
6-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Calf Raise (Machine)
4
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-10 reps
6-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Calf Raise (Machine)
4
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-10 reps
6-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Calf Raise (Machine)
4
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-10 reps
6-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Calf Raise (Machine)
4
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-10 reps
6-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Calf Raise (Machine)
4
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-10 reps
6-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Calf Raise (Machine)
4
8-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
4-10 reps
6-12 reps
-
-
2
Romanian Deadlift (Barbell)
2
6-12 reps
-
3
Hip Abductor (Machine)
2
10-15 reps
-
4
Hip Adductor (Machine)
2
10-15 reps
-
5
Calf Raise (Machine)
4
8-15 reps
-
Week 1
1 / 16 Weeks
Day 2
1
Incline Bench Press (Barbell)2 Sets
2 Sets
5-10 Reps
6-12 Reps
-
-
2
Pec Deck (Machine)4 Sets
6-12 Reps
-
3
Single Arm Tricep Extension (Cable)4 Sets
5-10 Reps
-
4
Lateral Raise (Machine)3 Sets
6-12 Reps
-
5
Upright Row (Barbell)3 Sets
4-10 Reps
-
Day 1
1
Wide Grip Lat Pulldown4 Sets
5-10 Reps
-
2
Single Arm Row (Cable)2 Sets
2 Sets
5-10 Reps
6-12 Reps
-
-
3
Reverse Pec Deck4 Sets
6-12 Reps
-
4
Bayesian Curl2 Sets
2 Sets
5-10 Reps
6-12 Reps
-
-
Day 5
1
Incline Bench Press (Smith Machine)1 Set
1 Set
5-10 Reps
6-12 Reps
-
-
2
Dip (Weighted)1 Set
1 Set
6-12 Reps
6-20 Reps
-
-
3
Bench Press (Close Grip)2 Sets
6-12 Reps
-
4
Lateral Raise (Dumbbell)4 Sets
6-15 Reps
-
Day 6
1
Squat (Barbell)1 Set
1 Set
4-10 Reps
6-12 Reps
-
-
2
Romanian Deadlift (Barbell)2 Sets
6-12 Reps
-
3
Hip Abductor (Machine)2 Sets
10-15 Reps
-
4
Hip Adductor (Machine)2 Sets
10-15 Reps
-
5
Calf Raise (Machine)4 Sets
8-15 Reps
-
Day 3
1
Hack Squat4 Sets
5-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)4 Sets
6-12 Reps
-
3
Sissy Squat (Weighted)3 Sets
-
4
Seated Hamstring Curl5 Sets
6-10 Reps
-
5
Standing Calf Raise5 Sets
6-12 Reps
-
Day 4
1
Chin-Up (Weighted)1 Set
1 Set
4-8 Reps
10-20 Reps
-
-
2
T-Bar Row1 Set
1 Set
6-10 Reps
8-12 Reps
-
-
3
Rear Delt Fly (Cable)2 Sets
6-12 Reps
-
4
Preacher Curl (Dumbbell)3 Sets
5-12 Reps
-