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BoostcampPNG

UL PPPL

by Cristiano Ciorba
1 athletes joined

Program Description

Get big

Program Overview

  • Level
    Novice
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 14, 2026 09:26
  • Last Edited
    Feb 16, 2026 02:06
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Upper Back
12.3%
Quadriceps
10.5%
Front Delts
10.1%
Biceps
9.6%
Lats
8.8%
Chest
7.9%
Hamstrings
7%
Glutes
7%
Middle Delts
6.1%
Calves
3.5%
Forearms
1.8%
Abs
1.8%
Rear Delts
1.3%
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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
Incline Bench Press (Smith Machine)
2
-
2
Lat Pulldown
2
-
3
T-Bar Row
2
-
4
Chest Fly (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
1
-
7
Lateral Raise (Machine)
1
-
8
Preacher Curl (Machine)
1
-
9
Tricep Extension (Cable)
1
-
10
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Lat Pulldown
2
-
3
T-Bar Row
2
-
4
Chest Fly (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
1
-
7
Lateral Raise (Machine)
1
-
8
Preacher Curl (Machine)
1
-
9
Tricep Extension (Cable)
1
-
10
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Lat Pulldown
2
-
3
T-Bar Row
2
-
4
Chest Fly (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
1
-
7
Lateral Raise (Machine)
1
-
8
Preacher Curl (Machine)
1
-
9
Tricep Extension (Cable)
1
-
10
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Lat Pulldown
2
-
3
T-Bar Row
2
-
4
Chest Fly (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
1
-
7
Lateral Raise (Machine)
1
-
8
Preacher Curl (Machine)
1
-
9
Tricep Extension (Cable)
1
-
10
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Lat Pulldown
2
-
3
T-Bar Row
2
-
4
Chest Fly (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
1
-
7
Lateral Raise (Machine)
1
-
8
Preacher Curl (Machine)
1
-
9
Tricep Extension (Cable)
1
-
10
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Lat Pulldown
2
-
3
T-Bar Row
2
-
4
Chest Fly (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
1
-
7
Lateral Raise (Machine)
1
-
8
Preacher Curl (Machine)
1
-
9
Tricep Extension (Cable)
1
-
10
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Lat Pulldown
2
-
3
T-Bar Row
2
-
4
Chest Fly (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
1
-
7
Lateral Raise (Machine)
1
-
8
Preacher Curl (Machine)
1
-
9
Tricep Extension (Cable)
1
-
10
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Lat Pulldown
2
-
3
T-Bar Row
2
-
4
Chest Fly (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
1
-
7
Lateral Raise (Machine)
1
-
8
Preacher Curl (Machine)
1
-
9
Tricep Extension (Cable)
1
-
10
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Lat Pulldown
2
-
3
T-Bar Row
2
-
4
Chest Fly (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
1
-
7
Lateral Raise (Machine)
1
-
8
Preacher Curl (Machine)
1
-
9
Tricep Extension (Cable)
1
-
10
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Lat Pulldown
2
-
3
T-Bar Row
2
-
4
Chest Fly (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
1
-
7
Lateral Raise (Machine)
1
-
8
Preacher Curl (Machine)
1
-
9
Tricep Extension (Cable)
1
-
10
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Lat Pulldown
2
-
3
T-Bar Row
2
-
4
Chest Fly (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
1
-
7
Lateral Raise (Machine)
1
-
8
Preacher Curl (Machine)
1
-
9
Tricep Extension (Cable)
1
-
10
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Lat Pulldown
2
-
3
T-Bar Row
2
-
4
Chest Fly (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
1
-
7
Lateral Raise (Machine)
1
-
8
Preacher Curl (Machine)
1
-
9
Tricep Extension (Cable)
1
-
10
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Lat Pulldown
2
-
3
T-Bar Row
2
-
4
Chest Fly (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
1
-
7
Lateral Raise (Machine)
1
-
8
Preacher Curl (Machine)
1
-
9
Tricep Extension (Cable)
1
-
10
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Lat Pulldown
2
-
3
T-Bar Row
2
-
4
Chest Fly (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
1
-
7
Lateral Raise (Machine)
1
-
8
Preacher Curl (Machine)
1
-
9
Tricep Extension (Cable)
1
-
10
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Lat Pulldown
2
-
3
T-Bar Row
2
-
4
Chest Fly (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
1
-
7
Lateral Raise (Machine)
1
-
8
Preacher Curl (Machine)
1
-
9
Tricep Extension (Cable)
1
-
10
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Lat Pulldown
2
-
3
T-Bar Row
2
-
4
Chest Fly (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
1
-
7
Lateral Raise (Machine)
1
-
8
Preacher Curl (Machine)
1
-
9
Tricep Extension (Cable)
1
-
10
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Lat Pulldown
2
-
3
T-Bar Row
2
-
4
Chest Fly (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
1
-
7
Lateral Raise (Machine)
1
-
8
Preacher Curl (Machine)
1
-
9
Tricep Extension (Cable)
1
-
10
Hammer Curl (Cable)
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Lat Pulldown
2
-
3
T-Bar Row
2
-
4
Chest Fly (Machine)
2
-
5
Shoulder Press (Machine)
2
-
6
JM Press
1
-
7
Lateral Raise (Machine)
1
-
8
Preacher Curl (Machine)
1
-
9
Tricep Extension (Cable)
1
-
10
Hammer Curl (Cable)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
2
-
4
JM Press (Smith Machine)
2
-
5
Tricep Extension (Cable)
2
-
6
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
2
-
4
JM Press (Smith Machine)
2
-
5
Tricep Extension (Cable)
2
-
6
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
2
-
4
JM Press (Smith Machine)
2
-
5
Tricep Extension (Cable)
2
-
6
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
2
-
4
JM Press (Smith Machine)
2
-
5
Tricep Extension (Cable)
2
-
6
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
2
-
4
JM Press (Smith Machine)
2
-
5
Tricep Extension (Cable)
2
-
6
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
2
-
4
JM Press (Smith Machine)
2
-
5
Tricep Extension (Cable)
2
-
6
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
2
-
4
JM Press (Smith Machine)
2
-
5
Tricep Extension (Cable)
2
-
6
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
2
-
4
JM Press (Smith Machine)
2
-
5
Tricep Extension (Cable)
2
-
6
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
2
-
4
JM Press (Smith Machine)
2
-
5
Tricep Extension (Cable)
2
-
6
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
2
-
4
JM Press (Smith Machine)
2
-
5
Tricep Extension (Cable)
2
-
6
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
2
-
4
JM Press (Smith Machine)
2
-
5
Tricep Extension (Cable)
2
-
6
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
2
-
4
JM Press (Smith Machine)
2
-
5
Tricep Extension (Cable)
2
-
6
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
2
-
4
JM Press (Smith Machine)
2
-
5
Tricep Extension (Cable)
2
-
6
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
2
-
4
JM Press (Smith Machine)
2
-
5
Tricep Extension (Cable)
2
-
6
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
2
-
4
JM Press (Smith Machine)
2
-
5
Tricep Extension (Cable)
2
-
6
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
2
-
4
JM Press (Smith Machine)
2
-
5
Tricep Extension (Cable)
2
-
6
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
2
-
4
JM Press (Smith Machine)
2
-
5
Tricep Extension (Cable)
2
-
6
Lateral Raise (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
-
2
Shoulder Press (Machine)
2
-
3
Chest Fly (Machine)
2
-
4
JM Press (Smith Machine)
2
-
5
Tricep Extension (Cable)
2
-
6
Lateral Raise (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Chest Supported Row (Machine)
2
-
4
preacher curl
2
-
5
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Chest Supported Row (Machine)
2
-
4
preacher curl
2
-
5
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Chest Supported Row (Machine)
2
-
4
preacher curl
2
-
5
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Chest Supported Row (Machine)
2
-
4
preacher curl
2
-
5
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Chest Supported Row (Machine)
2
-
4
preacher curl
2
-
5
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Chest Supported Row (Machine)
2
-
4
preacher curl
2
-
5
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Chest Supported Row (Machine)
2
-
4
preacher curl
2
-
5
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Chest Supported Row (Machine)
2
-
4
preacher curl
2
-
5
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Chest Supported Row (Machine)
2
-
4
preacher curl
2
-
5
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Chest Supported Row (Machine)
2
-
4
preacher curl
2
-
5
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Chest Supported Row (Machine)
2
-
4
preacher curl
2
-
5
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Chest Supported Row (Machine)
2
-
4
preacher curl
2
-
5
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Chest Supported Row (Machine)
2
-
4
preacher curl
2
-
5
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Chest Supported Row (Machine)
2
-
4
preacher curl
2
-
5
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Chest Supported Row (Machine)
2
-
4
preacher curl
2
-
5
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Chest Supported Row (Machine)
2
-
4
preacher curl
2
-
5
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Chest Supported Row (Machine)
2
-
4
preacher curl
2
-
5
Hammer Curl (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
-
2
T-Bar Row
2
-
3
Chest Supported Row (Machine)
2
-
4
preacher curl
2
-
5
Hammer Curl (Cable)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Pendulum Squat
2
-
5
Clean Deadlift
2
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
-
2
Lat Pulldown
2 Sets
-
3
T-Bar Row
2 Sets
-
4
Chest Fly (Machine)
2 Sets
-
5
Shoulder Press (Machine)
2 Sets
-
6
JM Press
1 Set
-
7
Lateral Raise (Machine)
1 Set
-
8
Preacher Curl (Machine)
1 Set
-
9
Tricep Extension (Cable)
1 Set
-
10
Hammer Curl (Cable)
1 Set
-
Day 2
1
Calf Raise (Leg Press)
2 Sets
-
2
Leg Curl
2 Sets
-
3
Leg Extension
2 Sets
-
4
Pendulum Squat
2 Sets
-
5
Clean Deadlift
2 Sets
-
Day 3
1
Incline Bench Press (Smith Machine)
2 Sets
-
2
Shoulder Press (Machine)
2 Sets
-
3
Chest Fly (Machine)
2 Sets
-
4
JM Press (Smith Machine)
2 Sets
-
5
Tricep Extension (Cable)
2 Sets
-
6
Lateral Raise (Machine)
2 Sets
-
Day 4
1
Lat Pulldown
2 Sets
-
2
T-Bar Row
2 Sets
-
3
Chest Supported Row (Machine)
2 Sets
-
4
preacher curl
2 Sets
-
5
Hammer Curl (Cable)
2 Sets
-
Day 5
1
Calf Raise (Leg Press)
2 Sets
-
2
Leg Curl
2 Sets
-
3
Leg Extension
2 Sets
-
4
Pendulum Squat
2 Sets
-
5
Clean Deadlift
2 Sets
-