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BoostcampPNG

6-Day PPL

by Jeffery E.
1 athletes joined

Program Description

Gain strength

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 04, 2024 05:12
  • Last Edited
    Aug 15, 2024 12:23
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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 (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Face Pull
3
8-12 reps
7
Tricep Pushdown (Cable)
3
8-12 reps
8
Pec Deck (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Face Pull
3
8-12 reps
7
Tricep Pushdown (Cable)
3
8-12 reps
8
Pec Deck (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Face Pull
3
8-12 reps
7
Tricep Pushdown (Cable)
3
8-12 reps
8
Pec Deck (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Face Pull
3
8-12 reps
7
Tricep Pushdown (Cable)
3
8-12 reps
8
Pec Deck (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Face Pull
3
8-12 reps
7
Tricep Pushdown (Cable)
3
8-12 reps
8
Pec Deck (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Face Pull
3
8-12 reps
7
Tricep Pushdown (Cable)
3
8-12 reps
8
Pec Deck (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Face Pull
3
8-12 reps
7
Tricep Pushdown (Cable)
3
8-12 reps
8
Pec Deck (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Face Pull
3
8-12 reps
7
Tricep Pushdown (Cable)
3
8-12 reps
8
Pec Deck (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Face Pull
3
8-12 reps
7
Tricep Pushdown (Cable)
3
8-12 reps
8
Pec Deck (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Face Pull
3
8-12 reps
7
Tricep Pushdown (Cable)
3
8-12 reps
8
Pec Deck (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Face Pull
3
8-12 reps
7
Tricep Pushdown (Cable)
3
8-12 reps
8
Pec Deck (Machine)
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Face Pull
3
8-12 reps
7
Tricep Pushdown (Cable)
3
8-12 reps
8
Pec Deck (Machine)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Seated Row (Machine)
3
8-12 reps
7
Bicep Curl (Machine)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Seated Row (Machine)
3
8-12 reps
7
Bicep Curl (Machine)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Seated Row (Machine)
3
8-12 reps
7
Bicep Curl (Machine)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Seated Row (Machine)
3
8-12 reps
7
Bicep Curl (Machine)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Seated Row (Machine)
3
8-12 reps
7
Bicep Curl (Machine)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Seated Row (Machine)
3
8-12 reps
7
Bicep Curl (Machine)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Seated Row (Machine)
3
8-12 reps
7
Bicep Curl (Machine)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Seated Row (Machine)
3
8-12 reps
7
Bicep Curl (Machine)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Seated Row (Machine)
3
8-12 reps
7
Bicep Curl (Machine)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Seated Row (Machine)
3
8-12 reps
7
Bicep Curl (Machine)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Seated Row (Machine)
3
8-12 reps
7
Bicep Curl (Machine)
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Bicep Curl (Dumbbell)
3
8-12 reps
5
Bicep Curl (Cable)
3
8-12 reps
6
Seated Row (Machine)
3
8-12 reps
7
Bicep Curl (Machine)
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Leg Press
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Leg Curl
3
8-12 reps
6
Seated Calf Raise
3
12-15 reps
7
Abs Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Leg Press
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Leg Curl
3
8-12 reps
6
Seated Calf Raise
3
12-15 reps
7
Abs Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Leg Press
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Leg Curl
3
8-12 reps
6
Seated Calf Raise
3
12-15 reps
7
Abs Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Leg Press
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Leg Curl
3
8-12 reps
6
Seated Calf Raise
3
12-15 reps
7
Abs Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Leg Press
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Leg Curl
3
8-12 reps
6
Seated Calf Raise
3
12-15 reps
7
Abs Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Leg Press
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Leg Curl
3
8-12 reps
6
Seated Calf Raise
3
12-15 reps
7
Abs Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Leg Press
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Leg Curl
3
8-12 reps
6
Seated Calf Raise
3
12-15 reps
7
Abs Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Leg Press
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Leg Curl
3
8-12 reps
6
Seated Calf Raise
3
12-15 reps
7
Abs Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Leg Press
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Leg Curl
3
8-12 reps
6
Seated Calf Raise
3
12-15 reps
7
Abs Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Leg Press
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Leg Curl
3
8-12 reps
6
Seated Calf Raise
3
12-15 reps
7
Abs Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Leg Press
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Leg Curl
3
8-12 reps
6
Seated Calf Raise
3
12-15 reps
7
Abs Crunch (Weighted)
3
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Romanian Deadlift (Barbell)
3
8-12 reps
3
Leg Press
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Leg Curl
3
8-12 reps
6
Seated Calf Raise
3
12-15 reps
7
Abs Crunch (Weighted)
3
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
8-12 reps
7
Chest Press (Machine)
3
8-12 reps
8
Rear Delt Fly (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
8-12 reps
7
Chest Press (Machine)
3
8-12 reps
8
Rear Delt Fly (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
8-12 reps
7
Chest Press (Machine)
3
8-12 reps
8
Rear Delt Fly (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
8-12 reps
7
Chest Press (Machine)
3
8-12 reps
8
Rear Delt Fly (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
8-12 reps
7
Chest Press (Machine)
3
8-12 reps
8
Rear Delt Fly (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
8-12 reps
7
Chest Press (Machine)
3
8-12 reps
8
Rear Delt Fly (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
8-12 reps
7
Chest Press (Machine)
3
8-12 reps
8
Rear Delt Fly (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
8-12 reps
7
Chest Press (Machine)
3
8-12 reps
8
Rear Delt Fly (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
8-12 reps
7
Chest Press (Machine)
3
8-12 reps
8
Rear Delt Fly (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
8-12 reps
7
Chest Press (Machine)
3
8-12 reps
8
Rear Delt Fly (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
8-12 reps
7
Chest Press (Machine)
3
8-12 reps
8
Rear Delt Fly (Machine)
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
2
Incline Bench Press (Dumbbell)
3
8-12 reps
3
Seated Overhead Press (Dumbbell)
3
8-12 reps
4
Skull Crusher
3
8-12 reps
5
Lateral Raise (Dumbbell)
3
8-12 reps
6
Tricep Pushdown (Cable)
3
8-12 reps
7
Chest Press (Machine)
3
8-12 reps
8
Rear Delt Fly (Machine)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
6
Bicep Curl (Cable)
3
8-12 reps
7
Seated Row (Machine)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
6
Bicep Curl (Cable)
3
8-12 reps
7
Seated Row (Machine)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
6
Bicep Curl (Cable)
3
8-12 reps
7
Seated Row (Machine)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
6
Bicep Curl (Cable)
3
8-12 reps
7
Seated Row (Machine)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
6
Bicep Curl (Cable)
3
8-12 reps
7
Seated Row (Machine)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
6
Bicep Curl (Cable)
3
8-12 reps
7
Seated Row (Machine)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
6
Bicep Curl (Cable)
3
8-12 reps
7
Seated Row (Machine)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
6
Bicep Curl (Cable)
3
8-12 reps
7
Seated Row (Machine)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
6
Bicep Curl (Cable)
3
8-12 reps
7
Seated Row (Machine)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
6
Bicep Curl (Cable)
3
8-12 reps
7
Seated Row (Machine)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
6
Bicep Curl (Cable)
3
8-12 reps
7
Seated Row (Machine)
3
8-12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
8-12 reps
2
Lat Pulldown
3
8-12 reps
3
Seated Row (Cable)
3
8-12 reps
4
Hammer Curl
3
8-12 reps
5
Preacher Curl (Barbell)
3
8-12 reps
6
Bicep Curl (Cable)
3
8-12 reps
7
Seated Row (Machine)
3
8-12 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Deadlift (Barbell)
3
1 reps
3
Leg Press (45 Degrees)
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Lying Leg Curl
3
8-12 reps
6
Hip Abductor (Machine)
3
8-12 reps
7
Seated Calf Raise
3
12-20 reps
8
Abs Crunch (Weighted)
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Deadlift (Barbell)
3
1 reps
3
Leg Press (45 Degrees)
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Lying Leg Curl
3
8-12 reps
6
Hip Abductor (Machine)
3
8-12 reps
7
Seated Calf Raise
3
12-20 reps
8
Abs Crunch (Weighted)
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Deadlift (Barbell)
3
1 reps
3
Leg Press (45 Degrees)
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Lying Leg Curl
3
8-12 reps
6
Hip Abductor (Machine)
3
8-12 reps
7
Seated Calf Raise
3
12-20 reps
8
Abs Crunch (Weighted)
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Deadlift (Barbell)
3
1 reps
3
Leg Press (45 Degrees)
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Lying Leg Curl
3
8-12 reps
6
Hip Abductor (Machine)
3
8-12 reps
7
Seated Calf Raise
3
12-20 reps
8
Abs Crunch (Weighted)
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Deadlift (Barbell)
3
1 reps
3
Leg Press (45 Degrees)
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Lying Leg Curl
3
8-12 reps
6
Hip Abductor (Machine)
3
8-12 reps
7
Seated Calf Raise
3
12-20 reps
8
Abs Crunch (Weighted)
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Deadlift (Barbell)
3
1 reps
3
Leg Press (45 Degrees)
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Lying Leg Curl
3
8-12 reps
6
Hip Abductor (Machine)
3
8-12 reps
7
Seated Calf Raise
3
12-20 reps
8
Abs Crunch (Weighted)
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Deadlift (Barbell)
3
1 reps
3
Leg Press (45 Degrees)
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Lying Leg Curl
3
8-12 reps
6
Hip Abductor (Machine)
3
8-12 reps
7
Seated Calf Raise
3
12-20 reps
8
Abs Crunch (Weighted)
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Deadlift (Barbell)
3
1 reps
3
Leg Press (45 Degrees)
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Lying Leg Curl
3
8-12 reps
6
Hip Abductor (Machine)
3
8-12 reps
7
Seated Calf Raise
3
12-20 reps
8
Abs Crunch (Weighted)
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Deadlift (Barbell)
3
1 reps
3
Leg Press (45 Degrees)
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Lying Leg Curl
3
8-12 reps
6
Hip Abductor (Machine)
3
8-12 reps
7
Seated Calf Raise
3
12-20 reps
8
Abs Crunch (Weighted)
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Deadlift (Barbell)
3
1 reps
3
Leg Press (45 Degrees)
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Lying Leg Curl
3
8-12 reps
6
Hip Abductor (Machine)
3
8-12 reps
7
Seated Calf Raise
3
12-20 reps
8
Abs Crunch (Weighted)
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Deadlift (Barbell)
3
1 reps
3
Leg Press (45 Degrees)
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Lying Leg Curl
3
8-12 reps
6
Hip Abductor (Machine)
3
8-12 reps
7
Seated Calf Raise
3
12-20 reps
8
Abs Crunch (Weighted)
3
10-15 reps
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
2
Deadlift (Barbell)
3
1 reps
3
Leg Press (45 Degrees)
3
8-12 reps
4
Leg Extension
3
8-12 reps
5
Lying Leg Curl
3
8-12 reps
6
Hip Abductor (Machine)
3
8-12 reps
7
Seated Calf Raise
3
12-20 reps
8
Abs Crunch (Weighted)
3
10-15 reps
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
6
Face Pull
3 Sets
8-12 Reps
7
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
8
Pec Deck (Machine)
3 Sets
8-12 Reps
Day 2
1
Bent Over Row (Barbell)
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
6
Seated Row (Machine)
3 Sets
8-12 Reps
7
Bicep Curl (Machine)
3 Sets
8-12 Reps
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
2
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
3
Seated Overhead Press (Dumbbell)
3 Sets
8-12 Reps
4
Skull Crusher
3 Sets
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
7
Chest Press (Machine)
3 Sets
8-12 Reps
8
Rear Delt Fly (Machine)
3 Sets
8-12 Reps
Day 5
1
T-Bar Row
3 Sets
8-12 Reps
2
Lat Pulldown
3 Sets
8-12 Reps
3
Seated Row (Cable)
3 Sets
8-12 Reps
4
Hammer Curl
3 Sets
8-12 Reps
5
Preacher Curl (Barbell)
3 Sets
8-12 Reps
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
7
Seated Row (Machine)
3 Sets
8-12 Reps
Day 6
1
Squat (Barbell)
3 Sets
6 Reps
2
Deadlift (Barbell)
3 Sets
1 Reps
3
Leg Press (45 Degrees)
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Lying Leg Curl
3 Sets
8-12 Reps
6
Hip Abductor (Machine)
3 Sets
8-12 Reps
7
Seated Calf Raise
3 Sets
12-20 Reps
8
Abs Crunch (Weighted)
3 Sets
10-15 Reps
Day 3
1
Squat (Barbell)
3 Sets
6 Reps
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
3
Leg Press
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Leg Curl
3 Sets
8-12 Reps
6
Seated Calf Raise
3 Sets
12-15 Reps
7
Abs Crunch (Weighted)
3 Sets
10-15 Reps