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BoostcampPNG

PPL-hybrid powerbuilding (6days)

by Jora T.

Program Description

Balanced program for advancing in strength and size

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jun 18, 2025 03:17
  • Last Edited
    Jun 18, 2025 03:45
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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
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
Plank
2 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 Curl
2 Sets
10 Reps
-
7
Hanging Leg Raise
3 Sets
20 Reps
-
Day 3
1
Squat (Barbell)
5 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Press
3 Sets
12 Reps
-
4
Seated Calf Raise
2 Sets
-
5
Cable Crunch
3 Sets
20 Reps
-
Day 4
1
Stretching
1 Set
-
2
Cardio
1 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 Crunch
2 Sets
20 Reps
-
Day 6
1
Pull-Up (Weighted)
4 Sets
-
2
Standing Pullover (Cable)
3 Sets
12 Reps
-
3
T-Bar Row
3 Sets
10 Reps
-
4
Face Pull
3 Sets
12 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
12 Reps
-
6
Concentration Curl
2 Sets
12 Reps
-
7
Pallof Press
3 Sets
12 Reps
-
Day 7
1
Front Squat (Barbell)
5 Sets
5 Reps
-
2
Leg Curl
3 Sets
15 Reps
-
3
Leg Extension
3 Sets
15 Reps
-
4
Wood Chop
3 Sets
12 Reps
-