Program Description
Balanced program for advancing in strength and size
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJun 18, 2025 03:17
- Last EditedJun 19, 2025 09:43
Summary
Unlock your strength with the PPL-hybrid powerbuilding program, designed for those ready to elevate their training over 12 weeks. This 6-day routine combines push, pull, and leg workouts to maximize muscle growth and strength gains, ensuring you hit every major muscle group effectively. With a full gym setup, you'll tackle compound lifts like the deadlift and bench press, alongside accessory movements for balanced development. Commit to this program and transform your physique while building the power you need to conquer any challenge!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
5 reps
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
5 reps
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
5 reps
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
5 reps
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
5 reps
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
5 reps
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
5 reps
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
5 reps
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
5 reps
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
5 reps
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
5 reps
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Plank
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Paused)
1
3
5 reps
5 reps
RPE 6.5
RPE 7
2
Overhead Press (Barbell)
3
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Dip (Weighted)
3
8 reps
-
5
Lateral Raise (Cable)
3
12 reps
-
6
Skull Crusher (Barbell)
3
10 reps
-
7
Plank
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 6.5
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
2
10 reps
-
7
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 6.5
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
2
10 reps
-
7
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 6.5
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
2
10 reps
-
7
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 6.5
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
2
10 reps
-
7
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 6.5
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
2
10 reps
-
7
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 6.5
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
2
10 reps
-
7
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 6.5
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
2
10 reps
-
7
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 6.5
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
2
10 reps
-
7
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 6.5
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
2
10 reps
-
7
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 6.5
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
2
10 reps
-
7
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 6.5
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
2
10 reps
-
7
Hanging Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
3
4 reps
4 reps
RPE 6.5
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
-
3
Pull-Up (Weighted)
3
8 reps
-
4
Seated Row (Cable)
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
12 reps
-
6
Hammer Curl
2
10 reps
-
7
Hanging Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
2
-
5
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
2
-
5
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
2
-
5
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
2
-
5
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
2
-
5
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
2
-
5
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
2
-
5
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
2
-
5
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
2
-
5
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
2
-
5
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
2
-
5
Cable Crunch
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
5
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Press
3
12 reps
-
4
Seated Calf Raise
2
-
5
Cable Crunch
3
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Cardio
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stretching
1
-
2
Cardio
1
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
7
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
7
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
7
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
7
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
7
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
7
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
7
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
7
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
7
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
7
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
7
Decline Crunch
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8 reps
-
2
Seated Shoulder Press (Dumbbell)
4
10 reps
-
3
Chest Fly (Cable)
3
12 reps
-
4
Lateral Raise (Cable)
4
15 reps
-
5
Tricep Pushdown (Cable)
3
12 reps
-
6
Overhead Tricep Extension (Dumbbell)
2
12 reps
-
7
Decline Crunch
2
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Pullover (Cable)
3
12 reps
-
3
T-Bar Row
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Concentration Curl
2
12 reps
-
7
Pallof Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Pullover (Cable)
3
12 reps
-
3
T-Bar Row
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Concentration Curl
2
12 reps
-
7
Pallof Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Pullover (Cable)
3
12 reps
-
3
T-Bar Row
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Concentration Curl
2
12 reps
-
7
Pallof Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Pullover (Cable)
3
12 reps
-
3
T-Bar Row
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Concentration Curl
2
12 reps
-
7
Pallof Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Pullover (Cable)
3
12 reps
-
3
T-Bar Row
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Concentration Curl
2
12 reps
-
7
Pallof Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Pullover (Cable)
3
12 reps
-
3
T-Bar Row
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Concentration Curl
2
12 reps
-
7
Pallof Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Pullover (Cable)
3
12 reps
-
3
T-Bar Row
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Concentration Curl
2
12 reps
-
7
Pallof Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Pullover (Cable)
3
12 reps
-
3
T-Bar Row
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Concentration Curl
2
12 reps
-
7
Pallof Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Pullover (Cable)
3
12 reps
-
3
T-Bar Row
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Concentration Curl
2
12 reps
-
7
Pallof Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Pullover (Cable)
3
12 reps
-
3
T-Bar Row
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Concentration Curl
2
12 reps
-
7
Pallof Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Pullover (Cable)
3
12 reps
-
3
T-Bar Row
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Concentration Curl
2
12 reps
-
7
Pallof Press
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
4
-
2
Standing Pullover (Cable)
3
12 reps
-
3
T-Bar Row
3
10 reps
-
4
Face Pull
3
12 reps
-
5
Preacher Curl (EZ Bar)
3
12 reps
-
6
Concentration Curl
2
12 reps
-
7
Pallof Press
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Wood Chop
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Wood Chop
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Wood Chop
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Wood Chop
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Wood Chop
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Wood Chop
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Wood Chop
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Wood Chop
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Wood Chop
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Wood Chop
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Wood Chop
3
12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
5
5 reps
-
2
Leg Curl
3
15 reps
-
3
Leg Extension
3
15 reps
-
4
Wood Chop
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Paused)1 Set
3 Sets
5 Reps
5 Reps
@6.5
@7
2
Overhead Press (Barbell)3 Sets
-
3
Incline Bench Press (Dumbbell)3 Sets
8 Reps
-
4
Dip (Weighted)3 Sets
8 Reps
-
5
Lateral Raise (Cable)3 Sets
12 Reps
-
6
Skull Crusher (Barbell)3 Sets
10 Reps
-
7
Plank2 Sets
-
Day 2
1
Deadlift (Barbell)1 Set
3 Sets
4 Reps
4 Reps
@6.5
@7
2
Chest Supported Row (Dumbbell)3 Sets
8 Reps
-
3
Pull-Up (Weighted)3 Sets
8 Reps
-
4
Seated Row (Cable)3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)3 Sets
12 Reps
-
6
Hammer Curl2 Sets
10 Reps
-
7
Hanging Leg Raise3 Sets
20 Reps
-
Day 3
1
Squat (Barbell)5 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
8 Reps
-
3
Leg Press3 Sets
12 Reps
-
4
Seated Calf Raise2 Sets
-
5
Cable Crunch3 Sets
20 Reps
-
Day 4
1
Stretching1 Set
-
2
Cardio1 Set
-
Day 5
1
Incline Bench Press (Barbell)4 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)4 Sets
10 Reps
-
3
Chest Fly (Cable)3 Sets
12 Reps
-
4
Lateral Raise (Cable)4 Sets
15 Reps
-
5
Tricep Pushdown (Cable)3 Sets
12 Reps
-
6
Overhead Tricep Extension (Dumbbell)2 Sets
12 Reps
-
7
Decline Crunch2 Sets
20 Reps
-
Day 6
1
Pull-Up (Weighted)4 Sets
-
2
Standing Pullover (Cable)3 Sets
12 Reps
-
3
T-Bar Row3 Sets
10 Reps
-
4
Face Pull3 Sets
12 Reps
-
5
Preacher Curl (EZ Bar)3 Sets
12 Reps
-
6
Concentration Curl2 Sets
12 Reps
-
7
Pallof Press3 Sets
12 Reps
-
Day 7
1
Front Squat (Barbell)5 Sets
5 Reps
-
2
Leg Curl3 Sets
15 Reps
-
3
Leg Extension3 Sets
15 Reps
-
4
Wood Chop3 Sets
12 Reps
-