Program Description
Get stronger and bigger
Program Overview
- LevelBeginner, Novice, Intermediate
- GoalPowerbuilding, Bodybuilding, Athletics, Muscle & Sculpting
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedJan 29, 2025 09:49
- Last EditedJun 30, 2025 02:29
Summary
The Reddit PPL Edited program is a comprehensive 16-week training plan designed for dedicated lifters looking to build strength and muscle across all major muscle groups. With six training days per week, this program incorporates a mix of compound and isolation exercises, including barbell deadlifts, bench presses, and lat pulldowns, ensuring a balanced approach to your fitness goals. Each workout is structured to challenge your limits while promoting recovery, making it ideal for anyone committed to serious progress. Equip yourself with a full gym and get ready to transform your physique!
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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
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
5
5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Hammer Curl
1
3
8-12 reps
8-12 reps
-
-
6
Bicep Curl (Dumbbell)
4
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
3
Incline Bench Press (Dumbbell)
5
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Press
4
8-12 reps
-
4
Standing Shoulder Press (Dumbbell)
5
8-12 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Deadlift (Barbell)1 Set
5 Reps
-
2
Lat Pulldown3 Sets
8-12 Reps
-
3
Seated Row (Cable)3 Sets
8-12 Reps
-
4
Face Pull5 Sets
15-20 Reps
-
5
Hammer Curl4 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)4 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)5 Sets
5 Reps
-
2
Standing Shoulder Press (Dumbbell)5 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)4 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Dumbbell)3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
3
Leg Press4 Sets
8-12 Reps
-
4
Standing Shoulder Press (Dumbbell)5 Sets
8-12 Reps
-
Day 5
1
Overhead Press (Barbell)5 Sets
5 Reps
-
2
Standing Shoulder Press (Dumbbell)5 Sets
8-12 Reps
-
3
Incline Bench Press (Dumbbell)5 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)3 Sets
8-12 Reps
-
5
Overhead Tricep Extension (Dumbbell)3 Sets
8-12 Reps
-
Day 6
1
Squat (Barbell)3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8-12 Reps
-
3
Leg Press4 Sets
8-12 Reps
-
4
Standing Shoulder Press (Dumbbell)5 Sets
8-12 Reps
-
Day 4
1
Barbell Row5 Sets
5 Reps
-
2
Lat Pulldown3 Sets
8-12 Reps
-
3
Seated Row (Cable)3 Sets
8-12 Reps
-
4
Face Pull5 Sets
15-20 Reps
-
5
Hammer Curl1 Set
3 Sets
8-12 Reps
8-12 Reps
-
-
6
Bicep Curl (Dumbbell)4 Sets
8-12 Reps
-