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#1 Push Pull Legs
by DSP
1 athletes joined
Program Description
Modified off of JN ppl. Less risk to reward exercises, removed deadlift etc added others. Exercises that feel best for me. Test post to community
Program Overview
Level
Novice, Intermediate
Goal
Athletics
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jul 19, 2023 03:04
Last Edited
May 08, 2024 02:35
down_app
Week 1
1 / 8 Weeks
Day 1
1
Standing Calf Raise
4 Sets
10 Reps
@7
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Leg Press
4 Sets
5 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6
6
Bulgarian Split Squat (Dumbbell)
2 Sets
40 Reps
@7
7
Leg Extension
3 Sets
15 Reps
@7
8
Lying Leg Curl
3 Sets
15 Reps
@7
9
Sissy Squat
2 Sets
6 Reps
@5
Day 2
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
4 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
5
Tricep Extension (Cable)
3 Sets
8 Reps
@7
6
Chest Fly (Cable)
3 Sets
12 Reps
@8
7
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
9
Ab Wheel
3 Sets
6 Reps
@7
Day 3
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Neutral Grip Lat Pulldown
3 Sets
11 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
9 Reps
@8
6
High Row
3 Sets
11 Reps
@8
7
Face Pull
3 Sets
15 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@9
9
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
10
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@7
11
Back Extension (Weighted)
4 Sets
10 Reps
@10
Day 4
1
Standing Calf Raise
4 Sets
10 Reps
@8
2
Tibialis Raise
4 Sets
10 Reps
@7
3
Front Squat (Barbell)
3 Sets
8 Reps
@7
4
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8
5
Lateral Lunge
3 Sets
8 Reps
@8
6
Single Leg Press
3 Sets
10 Reps
@7
7
Leg Extension
3 Sets
10 Reps
@7
8
Lying Leg Curl
3 Sets
10 Reps
@7
Day 5
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Bench Press (Close Grip)
3 Sets
6 Reps
@8
4
Overhead Press (Barbell)
3 Sets
5 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Pec Deck (Machine)
3 Sets
12 Reps
@7
7
Lateral Raise (Cable)
3 Sets
8 Reps
@8
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
9
Toes To Bar
4 Sets
10 Reps
@7
Day 6
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Neutral Grip Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
5
Seated Row (Cable)
3 Sets
10 Reps
@8
6
Pullover (Cable)
3 Sets
10 Reps
@7
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Cable Reverse Fly
3 Sets
12 Reps
@8
9
Bicep Curl (Cable)
3 Sets
10 Reps
@8
10
Hammer Curl
3 Sets
8 Reps
@7
11
Back Extension (Weighted)
4 Sets
10 Reps
@10
Day 1
1
Standing Calf Raise
4 Sets
10 Reps
@7
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Leg Press
4 Sets
5 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6
6
Bulgarian Split Squat (Dumbbell)
2 Sets
40 Reps
@7
7
Leg Extension
3 Sets
15 Reps
@7
8
Lying Leg Curl
3 Sets
15 Reps
@7
9
Sissy Squat
2 Sets
6 Reps
@5
Day 2
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
4 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
5
Tricep Extension (Cable)
3 Sets
8 Reps
@7
6
Chest Fly (Cable)
3 Sets
12 Reps
@8
7
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
9
Ab Wheel
3 Sets
6 Reps
@7
Day 3
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Neutral Grip Lat Pulldown
3 Sets
11 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
9 Reps
@8
6
High Row
3 Sets
11 Reps
@8
7
Face Pull
3 Sets
15 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@9
9
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
10
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@7
11
Back Extension (Weighted)
4 Sets
10 Reps
@10
Day 4
1
Standing Calf Raise
4 Sets
10 Reps
@8
2
Tibialis Raise
4 Sets
10 Reps
@7
3
Front Squat (Barbell)
3 Sets
8 Reps
@7
4
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8
5
Lateral Lunge
3 Sets
8 Reps
@8
6
Single Leg Press
3 Sets
10 Reps
@7
7
Leg Extension
3 Sets
10 Reps
@7
8
Lying Leg Curl
3 Sets
10 Reps
@7
Day 5
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Bench Press (Close Grip)
3 Sets
6 Reps
@8
4
Overhead Press (Barbell)
3 Sets
5 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Pec Deck (Machine)
3 Sets
12 Reps
@7
7
Lateral Raise (Cable)
3 Sets
8 Reps
@8
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
9
Toes To Bar
4 Sets
10 Reps
@7
Day 6
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Neutral Grip Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
5
Seated Row (Cable)
3 Sets
10 Reps
@8
6
Pullover (Cable)
3 Sets
10 Reps
@7
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Cable Reverse Fly
3 Sets
12 Reps
@8
9
Bicep Curl (Cable)
3 Sets
10 Reps
@8
10
Hammer Curl
3 Sets
8 Reps
@7
11
Back Extension (Weighted)
4 Sets
10 Reps
@10
Day 1
1
Standing Calf Raise
4 Sets
10 Reps
@7
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Leg Press
4 Sets
5 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6
6
Bulgarian Split Squat (Dumbbell)
2 Sets
40 Reps
@7
7
Leg Extension
3 Sets
15 Reps
@7
8
Lying Leg Curl
3 Sets
15 Reps
@7
9
Sissy Squat
2 Sets
6 Reps
@5
Day 2
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
4 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
5
Tricep Extension (Cable)
3 Sets
8 Reps
@7
6
Chest Fly (Cable)
3 Sets
12 Reps
@8
7
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
9
Ab Wheel
3 Sets
6 Reps
@7
Day 3
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Neutral Grip Lat Pulldown
3 Sets
11 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
9 Reps
@8
6
High Row
3 Sets
11 Reps
@8
7
Face Pull
3 Sets
15 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@9
9
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
10
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@7
11
Back Extension (Weighted)
4 Sets
10 Reps
@10
Day 4
1
Standing Calf Raise
4 Sets
10 Reps
@8
2
Tibialis Raise
4 Sets
10 Reps
@7
3
Front Squat (Barbell)
3 Sets
8 Reps
@7
4
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8
5
Lateral Lunge
3 Sets
8 Reps
@8
6
Single Leg Press
3 Sets
10 Reps
@7
7
Leg Extension
3 Sets
10 Reps
@7
8
Lying Leg Curl
3 Sets
10 Reps
@7
Day 5
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Bench Press (Close Grip)
3 Sets
6 Reps
@8
4
Overhead Press (Barbell)
3 Sets
5 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Pec Deck (Machine)
3 Sets
12 Reps
@7
7
Lateral Raise (Cable)
3 Sets
8 Reps
@8
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
9
Toes To Bar
4 Sets
10 Reps
@7
Day 6
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Neutral Grip Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
5
Seated Row (Cable)
3 Sets
10 Reps
@8
6
Pullover (Cable)
3 Sets
10 Reps
@7
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Cable Reverse Fly
3 Sets
12 Reps
@8
9
Bicep Curl (Cable)
3 Sets
10 Reps
@8
10
Hammer Curl
3 Sets
8 Reps
@7
11
Back Extension (Weighted)
4 Sets
10 Reps
@10
Day 1
1
Standing Calf Raise
4 Sets
10 Reps
@7
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Leg Press
4 Sets
5 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6
6
Bulgarian Split Squat (Dumbbell)
2 Sets
40 Reps
@7
7
Leg Extension
3 Sets
15 Reps
@7
8
Lying Leg Curl
3 Sets
15 Reps
@7
9
Sissy Squat
2 Sets
6 Reps
@5
Day 2
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
4 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
5
Tricep Extension (Cable)
3 Sets
8 Reps
@7
6
Chest Fly (Cable)
3 Sets
12 Reps
@8
7
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
9
Ab Wheel
3 Sets
6 Reps
@7
Day 3
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Neutral Grip Lat Pulldown
3 Sets
11 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
9 Reps
@8
6
High Row
3 Sets
11 Reps
@8
7
Face Pull
3 Sets
15 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@9
9
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
10
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@7
11
Back Extension (Weighted)
4 Sets
10 Reps
@10
Day 4
1
Standing Calf Raise
4 Sets
10 Reps
@8
2
Tibialis Raise
4 Sets
10 Reps
@7
3
Front Squat (Barbell)
3 Sets
8 Reps
@7
4
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8
5
Lateral Lunge
3 Sets
8 Reps
@8
6
Single Leg Press
3 Sets
10 Reps
@7
7
Leg Extension
3 Sets
10 Reps
@7
8
Lying Leg Curl
3 Sets
10 Reps
@7
Day 5
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Bench Press (Close Grip)
3 Sets
6 Reps
@8
4
Overhead Press (Barbell)
3 Sets
5 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Pec Deck (Machine)
3 Sets
12 Reps
@7
7
Lateral Raise (Cable)
3 Sets
8 Reps
@8
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
9
Toes To Bar
4 Sets
10 Reps
@7
Day 6
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Neutral Grip Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
5
Seated Row (Cable)
3 Sets
10 Reps
@8
6
Pullover (Cable)
3 Sets
10 Reps
@7
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Cable Reverse Fly
3 Sets
12 Reps
@8
9
Bicep Curl (Cable)
3 Sets
10 Reps
@8
10
Hammer Curl
3 Sets
8 Reps
@7
11
Back Extension (Weighted)
4 Sets
10 Reps
@10
Day 1
1
Standing Calf Raise
4 Sets
10 Reps
@7
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Leg Press
4 Sets
5 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6
6
Bulgarian Split Squat (Dumbbell)
2 Sets
40 Reps
@7
7
Leg Extension
3 Sets
15 Reps
@7
8
Lying Leg Curl
3 Sets
15 Reps
@7
9
Sissy Squat
2 Sets
6 Reps
@5
Day 2
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
4 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
5
Tricep Extension (Cable)
3 Sets
8 Reps
@7
6
Chest Fly (Cable)
3 Sets
12 Reps
@8
7
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
9
Ab Wheel
3 Sets
6 Reps
@7
Day 3
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Neutral Grip Lat Pulldown
3 Sets
11 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
9 Reps
@8
6
High Row
3 Sets
11 Reps
@8
7
Face Pull
3 Sets
15 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@9
9
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
10
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@7
11
Back Extension (Weighted)
4 Sets
10 Reps
@10
Day 4
1
Standing Calf Raise
4 Sets
10 Reps
@8
2
Tibialis Raise
4 Sets
10 Reps
@7
3
Front Squat (Barbell)
3 Sets
8 Reps
@7
4
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8
5
Lateral Lunge
3 Sets
8 Reps
@8
6
Single Leg Press
3 Sets
10 Reps
@7
7
Leg Extension
3 Sets
10 Reps
@7
8
Lying Leg Curl
3 Sets
10 Reps
@7
Day 5
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Bench Press (Close Grip)
3 Sets
6 Reps
@8
4
Overhead Press (Barbell)
3 Sets
5 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Pec Deck (Machine)
3 Sets
12 Reps
@7
7
Lateral Raise (Cable)
3 Sets
8 Reps
@8
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
9
Toes To Bar
4 Sets
10 Reps
@7
Day 6
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Neutral Grip Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
5
Seated Row (Cable)
3 Sets
10 Reps
@8
6
Pullover (Cable)
3 Sets
10 Reps
@7
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Cable Reverse Fly
3 Sets
12 Reps
@8
9
Bicep Curl (Cable)
3 Sets
10 Reps
@8
10
Hammer Curl
3 Sets
8 Reps
@7
11
Back Extension (Weighted)
4 Sets
10 Reps
@10
Day 1
1
Standing Calf Raise
4 Sets
10 Reps
@7
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Leg Press
4 Sets
5 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6
6
Bulgarian Split Squat (Dumbbell)
2 Sets
40 Reps
@7
7
Leg Extension
3 Sets
15 Reps
@7
8
Lying Leg Curl
3 Sets
15 Reps
@7
9
Sissy Squat
2 Sets
6 Reps
@5
Day 2
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
4 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
5
Tricep Extension (Cable)
3 Sets
8 Reps
@7
6
Chest Fly (Cable)
3 Sets
12 Reps
@8
7
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
9
Ab Wheel
3 Sets
6 Reps
@7
Day 3
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Neutral Grip Lat Pulldown
3 Sets
11 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
9 Reps
@8
6
High Row
3 Sets
11 Reps
@8
7
Face Pull
3 Sets
15 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@9
9
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
10
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@7
11
Back Extension (Weighted)
4 Sets
10 Reps
@10
Day 4
1
Standing Calf Raise
4 Sets
10 Reps
@8
2
Tibialis Raise
4 Sets
10 Reps
@7
3
Front Squat (Barbell)
3 Sets
8 Reps
@7
4
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8
5
Lateral Lunge
3 Sets
8 Reps
@8
6
Single Leg Press
3 Sets
10 Reps
@7
7
Leg Extension
3 Sets
10 Reps
@7
8
Lying Leg Curl
3 Sets
10 Reps
@7
Day 5
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Bench Press (Close Grip)
3 Sets
6 Reps
@8
4
Overhead Press (Barbell)
3 Sets
5 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Pec Deck (Machine)
3 Sets
12 Reps
@7
7
Lateral Raise (Cable)
3 Sets
8 Reps
@8
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
9
Toes To Bar
4 Sets
10 Reps
@7
Day 6
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Neutral Grip Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
5
Seated Row (Cable)
3 Sets
10 Reps
@8
6
Pullover (Cable)
3 Sets
10 Reps
@7
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Cable Reverse Fly
3 Sets
12 Reps
@8
9
Bicep Curl (Cable)
3 Sets
10 Reps
@8
10
Hammer Curl
3 Sets
8 Reps
@7
11
Back Extension (Weighted)
4 Sets
10 Reps
@10
Day 1
1
Standing Calf Raise
4 Sets
10 Reps
@7
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Leg Press
4 Sets
5 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6
6
Bulgarian Split Squat (Dumbbell)
2 Sets
40 Reps
@7
7
Leg Extension
3 Sets
15 Reps
@7
8
Lying Leg Curl
3 Sets
15 Reps
@7
9
Sissy Squat
2 Sets
6 Reps
@5
Day 2
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
4 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
5
Tricep Extension (Cable)
3 Sets
8 Reps
@7
6
Chest Fly (Cable)
3 Sets
12 Reps
@8
7
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
9
Ab Wheel
3 Sets
6 Reps
@7
Day 3
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Neutral Grip Lat Pulldown
3 Sets
11 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
9 Reps
@8
6
High Row
3 Sets
11 Reps
@8
7
Face Pull
3 Sets
15 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@9
9
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
10
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@7
11
Back Extension (Weighted)
4 Sets
10 Reps
@10
Day 4
1
Standing Calf Raise
4 Sets
10 Reps
@8
2
Tibialis Raise
4 Sets
10 Reps
@7
3
Front Squat (Barbell)
3 Sets
8 Reps
@7
4
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8
5
Lateral Lunge
3 Sets
8 Reps
@8
6
Single Leg Press
3 Sets
10 Reps
@7
7
Leg Extension
3 Sets
10 Reps
@7
8
Lying Leg Curl
3 Sets
10 Reps
@7
Day 5
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Bench Press (Close Grip)
3 Sets
6 Reps
@8
4
Overhead Press (Barbell)
3 Sets
5 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Pec Deck (Machine)
3 Sets
12 Reps
@7
7
Lateral Raise (Cable)
3 Sets
8 Reps
@8
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
9
Toes To Bar
4 Sets
10 Reps
@7
Day 6
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Neutral Grip Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
5
Seated Row (Cable)
3 Sets
10 Reps
@8
6
Pullover (Cable)
3 Sets
10 Reps
@7
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Cable Reverse Fly
3 Sets
12 Reps
@8
9
Bicep Curl (Cable)
3 Sets
10 Reps
@8
10
Hammer Curl
3 Sets
8 Reps
@7
11
Back Extension (Weighted)
4 Sets
10 Reps
@10
Day 1
1
Standing Calf Raise
4 Sets
10 Reps
@7
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Leg Press
4 Sets
5 Reps
@7
4
Romanian Deadlift (Barbell)
2 Sets
8 Reps
@7
5
Hip Thrust (Barbell)
3 Sets
10 Reps
@6
6
Bulgarian Split Squat (Dumbbell)
2 Sets
40 Reps
@7
7
Leg Extension
3 Sets
15 Reps
@7
8
Lying Leg Curl
3 Sets
15 Reps
@7
9
Sissy Squat
2 Sets
6 Reps
@5
Day 2
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Incline Bench Press (Dumbbell)
3 Sets
4 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
@7
5
Tricep Extension (Cable)
3 Sets
8 Reps
@7
6
Chest Fly (Cable)
3 Sets
12 Reps
@8
7
Tricep Extension (Dumbbell)
3 Sets
12 Reps
@8
8
Lateral Raise (Dumbbell)
3 Sets
15 Reps
@8
9
Ab Wheel
3 Sets
6 Reps
@7
Day 3
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Lat Pulldown
3 Sets
8 Reps
@9
4
Neutral Grip Lat Pulldown
3 Sets
11 Reps
@8
5
Single Arm Row (Dumbbell)
3 Sets
9 Reps
@8
6
High Row
3 Sets
11 Reps
@8
7
Face Pull
3 Sets
15 Reps
@8
8
Reverse Bicep Curl (EZ Bar)
3 Sets
20 Reps
@9
9
Bicep Curl (EZ Bar)
3 Sets
15 Reps
@9
10
Preacher Curl (Dumbbell)
3 Sets
12 Reps
@7
11
Back Extension (Weighted)
4 Sets
10 Reps
@10
Day 4
1
Standing Calf Raise
4 Sets
10 Reps
@8
2
Tibialis Raise
4 Sets
10 Reps
@7
3
Front Squat (Barbell)
3 Sets
8 Reps
@7
4
Single Leg Romanian Deadlift
3 Sets
8 Reps
@8
5
Lateral Lunge
3 Sets
8 Reps
@8
6
Single Leg Press
3 Sets
10 Reps
@7
7
Leg Extension
3 Sets
10 Reps
@7
8
Lying Leg Curl
3 Sets
10 Reps
@7
Day 5
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Bench Press (Close Grip)
3 Sets
6 Reps
@8
4
Overhead Press (Barbell)
3 Sets
5 Reps
@8
5
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@7
6
Pec Deck (Machine)
3 Sets
12 Reps
@7
7
Lateral Raise (Cable)
3 Sets
8 Reps
@8
8
Tricep Pushdown (Cable)
3 Sets
10 Reps
@8
9
Toes To Bar
4 Sets
10 Reps
@7
Day 6
1
Standing Calf Raise
4 Sets
10 Reps
@10
2
Tibialis Raise
4 Sets
10 Reps
@10
3
Neutral Grip Lat Pulldown
3 Sets
12 Reps
@8
4
Seated Wide-Grip Row (Cable)
3 Sets
10 Reps
@8
5
Seated Row (Cable)
3 Sets
10 Reps
@8
6
Pullover (Cable)
3 Sets
10 Reps
@7
7
Shrug (Dumbbell)
3 Sets
12 Reps
@8
8
Cable Reverse Fly
3 Sets
12 Reps
@8
9
Bicep Curl (Cable)
3 Sets
10 Reps
@8
10
Hammer Curl
3 Sets
8 Reps
@7
11
Back Extension (Weighted)
4 Sets
10 Reps
@10