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GET STRONG PPL

by Mason Jar
2 athletes joined

Program Description

PPL FOR MY SISTER AND BROTHER

Program Overview

  • Level
    Intermediate, Novice, Advanced
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    18 weeks
  • Time Per Workout
    40 minutes
  • Created
    May 27, 2025 01:37
  • Last Edited
    Jun 18, 2025 01:00

Summary

Unlock your strength potential with the GET STRONG PPL program! Over 18 weeks, you'll engage in a focused 3-day split that targets all major muscle groups through compound and isolation exercises. Each session is crafted to build muscle and increase strength using proven movements like the bench press, squats, and deadlifts, all tailored for a garage gym setup. With a mix of barbell, dumbbell, and cable exercises, you'll not only enhance your lifting technique but also boost your overall performance. Get ready to transform your physique and elevate your training!
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4.8 Stars with 10, 000+ Ratings
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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8-12 reps
-
2
Pec Fly (Dumbbell)
3
8-15 reps
-
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
8-15 reps
-
5
Tricep Pushdown (Cable)
3
8-15 reps
-
6
Overhead Tricep Extension (Dumbbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Lat Pulldown (Close Grip)
1
3-8 reps
-
3
Barbell Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
7
Shrug (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Lat Pulldown (Close Grip)
1
3-8 reps
-
3
Barbell Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
7
Shrug (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Lat Pulldown (Close Grip)
1
3-8 reps
-
3
Barbell Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
7
Shrug (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Lat Pulldown (Close Grip)
1
3-8 reps
-
3
Barbell Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
7
Shrug (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Lat Pulldown (Close Grip)
1
3-8 reps
-
3
Barbell Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
7
Shrug (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Lat Pulldown (Close Grip)
1
3-8 reps
-
3
Barbell Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
7
Shrug (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Lat Pulldown (Close Grip)
1
3-8 reps
-
3
Barbell Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
7
Shrug (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Lat Pulldown (Close Grip)
1
3-8 reps
-
3
Barbell Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
7
Shrug (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Lat Pulldown (Close Grip)
1
3-8 reps
-
3
Barbell Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
7
Shrug (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Lat Pulldown (Close Grip)
1
3-8 reps
-
3
Barbell Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
7
Shrug (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Lat Pulldown (Close Grip)
1
3-8 reps
-
3
Barbell Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
7
Shrug (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Lat Pulldown (Close Grip)
1
3-8 reps
-
3
Barbell Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
7
Shrug (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Lat Pulldown (Close Grip)
1
3-8 reps
-
3
Barbell Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
7
Shrug (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Lat Pulldown (Close Grip)
1
3-8 reps
-
3
Barbell Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
7
Shrug (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Lat Pulldown (Close Grip)
1
3-8 reps
-
3
Barbell Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
7
Shrug (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Lat Pulldown (Close Grip)
1
3-8 reps
-
3
Barbell Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
7
Shrug (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Lat Pulldown (Close Grip)
1
3-8 reps
-
3
Barbell Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
7
Shrug (Dumbbell)
3
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8-12 reps
-
2
Lat Pulldown (Close Grip)
1
3-8 reps
-
3
Barbell Row
3
8-12 reps
-
4
Bicep Curl (EZ Bar)
3
8-15 reps
-
5
Preacher Curl (Dumbbell)
3
8-15 reps
-
6
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
7
Shrug (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Calf Raise
3
8-20 reps
-
4
Lying Leg Raise
3
8-25 reps
-
5
Knee Raise (Captain's Chair)
3
5-25 reps
-
6
Side Bend (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Calf Raise
3
8-20 reps
-
4
Lying Leg Raise
3
8-25 reps
-
5
Knee Raise (Captain's Chair)
3
5-25 reps
-
6
Side Bend (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Calf Raise
3
8-20 reps
-
4
Lying Leg Raise
3
8-25 reps
-
5
Knee Raise (Captain's Chair)
3
5-25 reps
-
6
Side Bend (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Calf Raise
3
8-20 reps
-
4
Lying Leg Raise
3
8-25 reps
-
5
Knee Raise (Captain's Chair)
3
5-25 reps
-
6
Side Bend (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Calf Raise
3
8-20 reps
-
4
Lying Leg Raise
3
8-25 reps
-
5
Knee Raise (Captain's Chair)
3
5-25 reps
-
6
Side Bend (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Calf Raise
3
8-20 reps
-
4
Lying Leg Raise
3
8-25 reps
-
5
Knee Raise (Captain's Chair)
3
5-25 reps
-
6
Side Bend (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Calf Raise
3
8-20 reps
-
4
Lying Leg Raise
3
8-25 reps
-
5
Knee Raise (Captain's Chair)
3
5-25 reps
-
6
Side Bend (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Calf Raise
3
8-20 reps
-
4
Lying Leg Raise
3
8-25 reps
-
5
Knee Raise (Captain's Chair)
3
5-25 reps
-
6
Side Bend (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Calf Raise
3
8-20 reps
-
4
Lying Leg Raise
3
8-25 reps
-
5
Knee Raise (Captain's Chair)
3
5-25 reps
-
6
Side Bend (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Calf Raise
3
8-20 reps
-
4
Lying Leg Raise
3
8-25 reps
-
5
Knee Raise (Captain's Chair)
3
5-25 reps
-
6
Side Bend (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Calf Raise
3
8-20 reps
-
4
Lying Leg Raise
3
8-25 reps
-
5
Knee Raise (Captain's Chair)
3
5-25 reps
-
6
Side Bend (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Calf Raise
3
8-20 reps
-
4
Lying Leg Raise
3
8-25 reps
-
5
Knee Raise (Captain's Chair)
3
5-25 reps
-
6
Side Bend (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Calf Raise
3
8-20 reps
-
4
Lying Leg Raise
3
8-25 reps
-
5
Knee Raise (Captain's Chair)
3
5-25 reps
-
6
Side Bend (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Calf Raise
3
8-20 reps
-
4
Lying Leg Raise
3
8-25 reps
-
5
Knee Raise (Captain's Chair)
3
5-25 reps
-
6
Side Bend (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Calf Raise
3
8-20 reps
-
4
Lying Leg Raise
3
8-25 reps
-
5
Knee Raise (Captain's Chair)
3
5-25 reps
-
6
Side Bend (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Calf Raise
3
8-20 reps
-
4
Lying Leg Raise
3
8-25 reps
-
5
Knee Raise (Captain's Chair)
3
5-25 reps
-
6
Side Bend (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Calf Raise
3
8-20 reps
-
4
Lying Leg Raise
3
8-25 reps
-
5
Knee Raise (Captain's Chair)
3
5-25 reps
-
6
Side Bend (Dumbbell)
3
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
12 reps
10 reps
8 reps
5 reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1
1
1
12 reps
10 reps
8 reps
-
-
-
3
Standing Calf Raise
3
8-20 reps
-
4
Lying Leg Raise
3
8-25 reps
-
5
Knee Raise (Captain's Chair)
3
5-25 reps
-
6
Side Bend (Dumbbell)
3
8-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8-12 Reps
-
2
Pec Fly (Dumbbell)
3 Sets
8-15 Reps
-
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-15 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8-15 Reps
-
6
Overhead Tricep Extension (Dumbbell)
3 Sets
8-20 Reps
-
Day 2
1
Lat Pulldown
2 Sets
8-12 Reps
-
2
Lat Pulldown (Close Grip)
1 Set
3-8 Reps
-
3
Barbell Row
3 Sets
8-12 Reps
-
4
Bicep Curl (EZ Bar)
3 Sets
8-15 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
8-15 Reps
-
6
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
-
7
Shrug (Dumbbell)
3 Sets
8-15 Reps
-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
5 Reps
-
-
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
-
-
-
3
Standing Calf Raise
3 Sets
8-20 Reps
-
4
Lying Leg Raise
3 Sets
8-25 Reps
-
5
Knee Raise (Captain's Chair)
3 Sets
5-25 Reps
-
6
Side Bend (Dumbbell)
3 Sets
8-15 Reps
-