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Momentum PPL – Mentzer Strength

by Iconiq Creative
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Program Description

Built on Mike Mentzer’s high-intensity training philosophy, Momentum: Strength is a focused 3-day Push, Pull, Legs system designed for lifters who value efficiency, precision, and results. Each session blends Mentzer-style intensity with modern balance work — one all-out working set per lift, smart use of practical intensifiers, and targeted core to enhance long-term performance. Sessions take 45–50 minutes and rotate continuously (Day 1 → Day 2 → Day 3), allowing full recovery between workouts and easy integration with other training like Hyrox or cardio. No fluff, no filler — just controlled, brutal efficiency. Momentum isn’t about chasing exhaustion; it’s about mastering execution, recovering fully, and progressing consistently.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Apr 04, 2026 09:28
  • Last Edited
    Apr 04, 2026 10:03
Muscle Engagement
Front
Back
MuscleSet
Abs
14.3%
Triceps
10.7%
Hamstrings
8.9%
Quadriceps
8.9%
Front Delts
7.1%
Lats
7.1%
Glutes
7.1%
Upper Back
6.3%
Biceps
6.3%
Chest
4.5%
Rear Delts
4.5%
Forearms
4.5%
Middle Delts
3.6%
Lower Back
3.6%
Calves
2.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Incline Chest Press (Machine)
1
2
12 reps
8 reps
-
-
3
Bench Press (Dumbbell)
1
1
12 reps
8 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
12 reps
8 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Incline Chest Press (Machine)
1
2
12 reps
8 reps
-
-
3
Bench Press (Dumbbell)
1
1
12 reps
8 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
12 reps
8 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Incline Chest Press (Machine)
1
2
12 reps
8 reps
-
-
3
Bench Press (Dumbbell)
1
1
12 reps
8 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
12 reps
8 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Incline Chest Press (Machine)
1
2
12 reps
8 reps
-
-
3
Bench Press (Dumbbell)
1
1
12 reps
8 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
12 reps
8 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Incline Chest Press (Machine)
1
2
12 reps
8 reps
-
-
3
Bench Press (Dumbbell)
1
1
12 reps
8 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
12 reps
8 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Incline Chest Press (Machine)
1
2
12 reps
8 reps
-
-
3
Bench Press (Dumbbell)
1
1
12 reps
8 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
12 reps
8 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Incline Chest Press (Machine)
1
2
12 reps
8 reps
-
-
3
Bench Press (Dumbbell)
1
1
12 reps
8 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
12 reps
8 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Incline Chest Press (Machine)
1
2
12 reps
8 reps
-
-
3
Bench Press (Dumbbell)
1
1
12 reps
8 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
12 reps
8 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Incline Chest Press (Machine)
1
2
12 reps
8 reps
-
-
3
Bench Press (Dumbbell)
1
1
12 reps
8 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
12 reps
8 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Incline Chest Press (Machine)
1
2
12 reps
8 reps
-
-
3
Bench Press (Dumbbell)
1
1
12 reps
8 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
12 reps
8 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Incline Chest Press (Machine)
1
2
12 reps
8 reps
-
-
3
Bench Press (Dumbbell)
1
1
12 reps
8 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
12 reps
8 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Incline Chest Press (Machine)
1
2
12 reps
8 reps
-
-
3
Bench Press (Dumbbell)
1
1
12 reps
8 reps
-
-
4
Shoulder Press (Plate Loaded)
1
1
12 reps
8 reps
-
-
5
Lateral Raise (Dumbbell)
1
1
20 reps
15 reps
-
-
6
Tricep Rope Push Down (Cable)
1
2
15 reps
12 reps
-
-
7
Reverse Wrist Curl (Barbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
3
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
4
Straight Arm Pulldown
1
1
12 reps
8 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
7
Rear Delt Fly (Machine)
2
12-15 reps
-
8
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
3
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
4
Straight Arm Pulldown
1
1
12 reps
8 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
7
Rear Delt Fly (Machine)
2
12-15 reps
-
8
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
3
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
4
Straight Arm Pulldown
1
1
12 reps
8 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
7
Rear Delt Fly (Machine)
2
12-15 reps
-
8
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
3
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
4
Straight Arm Pulldown
1
1
12 reps
8 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
7
Rear Delt Fly (Machine)
2
12-15 reps
-
8
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
3
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
4
Straight Arm Pulldown
1
1
12 reps
8 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
7
Rear Delt Fly (Machine)
2
12-15 reps
-
8
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
3
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
4
Straight Arm Pulldown
1
1
12 reps
8 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
7
Rear Delt Fly (Machine)
2
12-15 reps
-
8
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
3
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
4
Straight Arm Pulldown
1
1
12 reps
8 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
7
Rear Delt Fly (Machine)
2
12-15 reps
-
8
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
3
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
4
Straight Arm Pulldown
1
1
12 reps
8 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
7
Rear Delt Fly (Machine)
2
12-15 reps
-
8
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
3
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
4
Straight Arm Pulldown
1
1
12 reps
8 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
7
Rear Delt Fly (Machine)
2
12-15 reps
-
8
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
3
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
4
Straight Arm Pulldown
1
1
12 reps
8 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
7
Rear Delt Fly (Machine)
2
12-15 reps
-
8
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
3
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
4
Straight Arm Pulldown
1
1
12 reps
8 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
7
Rear Delt Fly (Machine)
2
12-15 reps
-
8
Pallof Press
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Cable Crunch
3
15 reps
-
2
Lat Pulldown (Neutral Grip)
2
2
10-12 reps
6-8 reps
-
-
3
Seated Row (Cable)
1
1
10-12 reps
6-8 reps
-
-
4
Straight Arm Pulldown
1
1
12 reps
8 reps
-
-
5
Incline Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
6
Hammer Curl (Dumbbell)
1
1
10-12 reps
6-8 reps
-
-
7
Rear Delt Fly (Machine)
2
12-15 reps
-
8
Pallof Press
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
6
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
6
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
6
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
6
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
6
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
6
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
6
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
6
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
6
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
6
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
6
Seated Calf Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Leg Raise
3
15 reps
-
2
Romanian Deadlift (Dumbbell)
2
2
10-12 reps
6-8 reps
-
-
3
Hack Squat
2
2
10-12 reps
6-8 reps
-
-
4
Leg Curl
1
1
12-15 reps
8-10 reps
-
-
5
Leg Extension
1
1
12-15 reps
8-10 reps
-
-
6
Seated Calf Raise
3
12-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
2
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
-
-
-
3
Bench Press (Dumbbell)
1 Set
1 Set
12 Reps
8 Reps
-
-
4
Shoulder Press (Plate Loaded)
1 Set
1 Set
12 Reps
8 Reps
-
-
5
Lateral Raise (Dumbbell)
1 Set
1 Set
20 Reps
15 Reps
-
-
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
1 Set
15 Reps
12 Reps
12 Reps
-
-
-
7
Reverse Wrist Curl (Barbell)
1 Set
1 Set
1 Set
-
-
-
Day 2
1
Cable Crunch
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
2
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
6-8 Reps
-
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
10-12 Reps
6-8 Reps
-
-
4
Straight Arm Pulldown
1 Set
1 Set
12 Reps
8 Reps
-
-
5
Incline Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
-
-
6
Hammer Curl (Dumbbell)
1 Set
1 Set
10-12 Reps
6-8 Reps
-
-
7
Rear Delt Fly (Machine)
1 Set
1 Set
12-15 Reps
12-15 Reps
-
-
8
Pallof Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 3
1
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
2
Romanian Deadlift (Dumbbell)
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
6-8 Reps
-
-
-
-
3
Hack Squat
1 Set
1 Set
1 Set
1 Set
10-12 Reps
10-12 Reps
6-8 Reps
6-8 Reps
-
-
-
-
4
Leg Curl
1 Set
1 Set
12-15 Reps
8-10 Reps
-
-
5
Leg Extension
1 Set
1 Set
12-15 Reps
8-10 Reps
-
-
6
Seated Calf Raise
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
-
-
-