logo
BoostcampPNG

GET STRONG PPL

by Mason Jar
1 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
    May 29, 2025 10:27
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
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
-