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Fazlifts PPL

by Aneirin M.
11 athletes joined

Program Description

Free Push Pull Legs routine for optimal gains. Volume recommendations: **Beginner** - 2 to 4 sets per body part per session **Intermediat** - 4 to 8 sets per body part per session **Advanced** - 3 to 6 sets per body part per session Split can be whatever you want, as long as it’s equal e.g. push rest pull rest legs rest rest repeat or push pull legs push pull legs rest repeat, not push rest pull rest push rest rests repeat. Use whatever progression scheme you want e.g. double progression, rep goal, dynamic double progression, etc.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 30, 2024 09:28
  • Last Edited
    Oct 15, 2024 08:37
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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
Incline Bench Press (Barbell)
2
5-8 reps
2
Seated Anterior Delt Press (AD)
2
5-8 reps
3
Bench Press (Close Grip)
1
5-8 reps
4
Pec Deck (Machine)
1
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
2
Seated Anterior Delt Press (AD)
2
5-8 reps
3
Bench Press (Close Grip)
1
5-8 reps
4
Pec Deck (Machine)
1
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
2
Seated Anterior Delt Press (AD)
2
5-8 reps
3
Bench Press (Close Grip)
1
5-8 reps
4
Pec Deck (Machine)
1
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
2
Seated Anterior Delt Press (AD)
2
5-8 reps
3
Bench Press (Close Grip)
1
5-8 reps
4
Pec Deck (Machine)
1
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
2
Seated Anterior Delt Press (AD)
2
5-8 reps
3
Bench Press (Close Grip)
1
5-8 reps
4
Pec Deck (Machine)
1
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
2
Seated Anterior Delt Press (AD)
2
5-8 reps
3
Bench Press (Close Grip)
1
5-8 reps
4
Pec Deck (Machine)
1
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
2
Seated Anterior Delt Press (AD)
2
5-8 reps
3
Bench Press (Close Grip)
1
5-8 reps
4
Pec Deck (Machine)
1
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
2
Seated Anterior Delt Press (AD)
2
5-8 reps
3
Bench Press (Close Grip)
1
5-8 reps
4
Pec Deck (Machine)
1
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
2
Seated Anterior Delt Press (AD)
2
5-8 reps
3
Bench Press (Close Grip)
1
5-8 reps
4
Pec Deck (Machine)
1
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
2
Seated Anterior Delt Press (AD)
2
5-8 reps
3
Bench Press (Close Grip)
1
5-8 reps
4
Pec Deck (Machine)
1
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
2
Seated Anterior Delt Press (AD)
2
5-8 reps
3
Bench Press (Close Grip)
1
5-8 reps
4
Pec Deck (Machine)
1
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
2
Seated Anterior Delt Press (AD)
2
5-8 reps
3
Bench Press (Close Grip)
1
5-8 reps
4
Pec Deck (Machine)
1
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
V-Handle Tricep Pushdown (Cable)
2
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
2
Lat Pulldown
2
5-8 reps
3
Single Arm Iso Row
2
5-8 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Bicep Curl (Cable)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
2
Lat Pulldown
2
5-8 reps
3
Single Arm Iso Row
2
5-8 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Bicep Curl (Cable)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
2
Lat Pulldown
2
5-8 reps
3
Single Arm Iso Row
2
5-8 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Bicep Curl (Cable)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
2
Lat Pulldown
2
5-8 reps
3
Single Arm Iso Row
2
5-8 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Bicep Curl (Cable)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
2
Lat Pulldown
2
5-8 reps
3
Single Arm Iso Row
2
5-8 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Bicep Curl (Cable)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
2
Lat Pulldown
2
5-8 reps
3
Single Arm Iso Row
2
5-8 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Bicep Curl (Cable)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
2
Lat Pulldown
2
5-8 reps
3
Single Arm Iso Row
2
5-8 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Bicep Curl (Cable)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
2
Lat Pulldown
2
5-8 reps
3
Single Arm Iso Row
2
5-8 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Bicep Curl (Cable)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
2
Lat Pulldown
2
5-8 reps
3
Single Arm Iso Row
2
5-8 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Bicep Curl (Cable)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
2
Lat Pulldown
2
5-8 reps
3
Single Arm Iso Row
2
5-8 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Bicep Curl (Cable)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
2
Lat Pulldown
2
5-8 reps
3
Single Arm Iso Row
2
5-8 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Bicep Curl (Cable)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
2
5-8 reps
2
Lat Pulldown
2
5-8 reps
3
Single Arm Iso Row
2
5-8 reps
4
Bicep Curl (Dumbbell)
2
8-12 reps
5
Bicep Curl (Cable)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
2
Good Morning
2
5-8 reps
3
Leg Press
1
8-12 reps
4
Lying Leg Curl
1
8-12 reps
5
Standing Calf Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
2
Good Morning
2
5-8 reps
3
Leg Press
1
8-12 reps
4
Lying Leg Curl
1
8-12 reps
5
Standing Calf Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
2
Good Morning
2
5-8 reps
3
Leg Press
1
8-12 reps
4
Lying Leg Curl
1
8-12 reps
5
Standing Calf Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
2
Good Morning
2
5-8 reps
3
Leg Press
1
8-12 reps
4
Lying Leg Curl
1
8-12 reps
5
Standing Calf Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
2
Good Morning
2
5-8 reps
3
Leg Press
1
8-12 reps
4
Lying Leg Curl
1
8-12 reps
5
Standing Calf Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
2
Good Morning
2
5-8 reps
3
Leg Press
1
8-12 reps
4
Lying Leg Curl
1
8-12 reps
5
Standing Calf Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
2
Good Morning
2
5-8 reps
3
Leg Press
1
8-12 reps
4
Lying Leg Curl
1
8-12 reps
5
Standing Calf Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
2
Good Morning
2
5-8 reps
3
Leg Press
1
8-12 reps
4
Lying Leg Curl
1
8-12 reps
5
Standing Calf Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
2
Good Morning
2
5-8 reps
3
Leg Press
1
8-12 reps
4
Lying Leg Curl
1
8-12 reps
5
Standing Calf Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
2
Good Morning
2
5-8 reps
3
Leg Press
1
8-12 reps
4
Lying Leg Curl
1
8-12 reps
5
Standing Calf Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
2
Good Morning
2
5-8 reps
3
Leg Press
1
8-12 reps
4
Lying Leg Curl
1
8-12 reps
5
Standing Calf Raise
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
High Bar Squat (Barbell)
2
5-8 reps
2
Good Morning
2
5-8 reps
3
Leg Press
1
8-12 reps
4
Lying Leg Curl
1
8-12 reps
5
Standing Calf Raise
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
3
Dip (Weighted)
1
5-8 reps
4
Cable Crossover
1
8-12 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
3
Dip (Weighted)
1
5-8 reps
4
Cable Crossover
1
8-12 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
3
Dip (Weighted)
1
5-8 reps
4
Cable Crossover
1
8-12 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
3
Dip (Weighted)
1
5-8 reps
4
Cable Crossover
1
8-12 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
3
Dip (Weighted)
1
5-8 reps
4
Cable Crossover
1
8-12 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
3
Dip (Weighted)
1
5-8 reps
4
Cable Crossover
1
8-12 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
3
Dip (Weighted)
1
5-8 reps
4
Cable Crossover
1
8-12 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
3
Dip (Weighted)
1
5-8 reps
4
Cable Crossover
1
8-12 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
3
Dip (Weighted)
1
5-8 reps
4
Cable Crossover
1
8-12 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
3
Dip (Weighted)
1
5-8 reps
4
Cable Crossover
1
8-12 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
3
Dip (Weighted)
1
5-8 reps
4
Cable Crossover
1
8-12 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
5-8 reps
2
Seated Overhead Press (Dumbbell)
2
5-8 reps
3
Dip (Weighted)
1
5-8 reps
4
Cable Crossover
1
8-12 reps
5
Lateral Raise (Cable)
3
8-12 reps
6
Overhead Tricep Extension (Cable)
2
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
2
Chest Supported Row (Machine)
2
5-8 reps
3
Kelso Shrug
2
5-8 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Preacher Curl (EZ Bar)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
2
Chest Supported Row (Machine)
2
5-8 reps
3
Kelso Shrug
2
5-8 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Preacher Curl (EZ Bar)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
2
Chest Supported Row (Machine)
2
5-8 reps
3
Kelso Shrug
2
5-8 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Preacher Curl (EZ Bar)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
2
Chest Supported Row (Machine)
2
5-8 reps
3
Kelso Shrug
2
5-8 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Preacher Curl (EZ Bar)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
2
Chest Supported Row (Machine)
2
5-8 reps
3
Kelso Shrug
2
5-8 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Preacher Curl (EZ Bar)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
2
Chest Supported Row (Machine)
2
5-8 reps
3
Kelso Shrug
2
5-8 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Preacher Curl (EZ Bar)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
2
Chest Supported Row (Machine)
2
5-8 reps
3
Kelso Shrug
2
5-8 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Preacher Curl (EZ Bar)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
2
Chest Supported Row (Machine)
2
5-8 reps
3
Kelso Shrug
2
5-8 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Preacher Curl (EZ Bar)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
2
Chest Supported Row (Machine)
2
5-8 reps
3
Kelso Shrug
2
5-8 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Preacher Curl (EZ Bar)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
2
Chest Supported Row (Machine)
2
5-8 reps
3
Kelso Shrug
2
5-8 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Preacher Curl (EZ Bar)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
2
Chest Supported Row (Machine)
2
5-8 reps
3
Kelso Shrug
2
5-8 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Preacher Curl (EZ Bar)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
2
5-8 reps
2
Chest Supported Row (Machine)
2
5-8 reps
3
Kelso Shrug
2
5-8 reps
4
Bicep Curl (Barbell)
2
8-12 reps
5
Preacher Curl (EZ Bar)
1
8-12 reps
6
Cable Crunch
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
2
Romanian Deadlift (Barbell)
2
5-8 reps
3
Leg Extension
1
8-12 reps
4
Seated Hamstring Curl
1
8-12 reps
5
Straight Leg Calf Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
2
Romanian Deadlift (Barbell)
2
5-8 reps
3
Leg Extension
1
8-12 reps
4
Seated Hamstring Curl
1
8-12 reps
5
Straight Leg Calf Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
2
Romanian Deadlift (Barbell)
2
5-8 reps
3
Leg Extension
1
8-12 reps
4
Seated Hamstring Curl
1
8-12 reps
5
Straight Leg Calf Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
2
Romanian Deadlift (Barbell)
2
5-8 reps
3
Leg Extension
1
8-12 reps
4
Seated Hamstring Curl
1
8-12 reps
5
Straight Leg Calf Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
2
Romanian Deadlift (Barbell)
2
5-8 reps
3
Leg Extension
1
8-12 reps
4
Seated Hamstring Curl
1
8-12 reps
5
Straight Leg Calf Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
2
Romanian Deadlift (Barbell)
2
5-8 reps
3
Leg Extension
1
8-12 reps
4
Seated Hamstring Curl
1
8-12 reps
5
Straight Leg Calf Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
2
Romanian Deadlift (Barbell)
2
5-8 reps
3
Leg Extension
1
8-12 reps
4
Seated Hamstring Curl
1
8-12 reps
5
Straight Leg Calf Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
2
Romanian Deadlift (Barbell)
2
5-8 reps
3
Leg Extension
1
8-12 reps
4
Seated Hamstring Curl
1
8-12 reps
5
Straight Leg Calf Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
2
Romanian Deadlift (Barbell)
2
5-8 reps
3
Leg Extension
1
8-12 reps
4
Seated Hamstring Curl
1
8-12 reps
5
Straight Leg Calf Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
2
Romanian Deadlift (Barbell)
2
5-8 reps
3
Leg Extension
1
8-12 reps
4
Seated Hamstring Curl
1
8-12 reps
5
Straight Leg Calf Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
2
Romanian Deadlift (Barbell)
2
5-8 reps
3
Leg Extension
1
8-12 reps
4
Seated Hamstring Curl
1
8-12 reps
5
Straight Leg Calf Raise
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
2
5-8 reps
2
Romanian Deadlift (Barbell)
2
5-8 reps
3
Leg Extension
1
8-12 reps
4
Seated Hamstring Curl
1
8-12 reps
5
Straight Leg Calf Raise
3
8-12 reps
Week 1
1 / 12 Weeks
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
2
Seated Overhead Press (Dumbbell)
2 Sets
5-8 Reps
3
Dip (Weighted)
1 Set
5-8 Reps
4
Cable Crossover
1 Set
8-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 6
1
Leg Press (45 Degrees)
2 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
3
Leg Extension
1 Set
8-12 Reps
4
Seated Hamstring Curl
1 Set
8-12 Reps
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
Day 3
1
High Bar Squat (Barbell)
2 Sets
5-8 Reps
2
Good Morning
2 Sets
5-8 Reps
3
Leg Press
1 Set
8-12 Reps
4
Lying Leg Curl
1 Set
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
2
Seated Anterior Delt Press (AD)
2 Sets
5-8 Reps
3
Bench Press (Close Grip)
1 Set
5-8 Reps
4
Pec Deck (Machine)
1 Set
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
Day 5
1
Chin-Up (Assisted)
2 Sets
5-8 Reps
2
Chest Supported Row (Machine)
2 Sets
5-8 Reps
3
Kelso Shrug
2 Sets
5-8 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Preacher Curl (EZ Bar)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 2
1
Bent Over Row (Barbell)
2 Sets
5-8 Reps
2
Lat Pulldown
2 Sets
5-8 Reps
3
Single Arm Iso Row
2 Sets
5-8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
5
Bicep Curl (Cable)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps