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High volume, low volume ppl

by Jared Sharer
1 athletes joined
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

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 03, 2025 11:12
  • Last Edited
    Apr 21, 2025 06:29
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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
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 Pulldown
4 Sets
5-10 Reps
-
2
Single Arm Row (Cable)
2 Sets
2 Sets
5-10 Reps
6-12 Reps
-
-
3
Reverse Pec Deck
4 Sets
6-12 Reps
-
4
Bayesian Curl
2 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 Squat
4 Sets
5-10 Reps
-
2
Bulgarian Split Squat (Dumbbell)
4 Sets
6-12 Reps
-
3
Sissy Squat (Weighted)
3 Sets
-
4
Seated Hamstring Curl
5 Sets
6-10 Reps
-
5
Standing Calf Raise
5 Sets
6-12 Reps
-
Day 4
1
Chin-Up (Weighted)
1 Set
1 Set
4-8 Reps
10-20 Reps
-
-
2
T-Bar Row
1 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
-