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BoostcampPNG

Straightforward PPL

by Finn P.
1 athletes joined

Program Description

This is just a great simple but not beginner program to make some gains straightforwardly

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 22, 2025 03:22
  • Last Edited
    Jan 17, 2026 03:45
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.4%
Front Delts
10.6%
Upper Back
9.8%
Biceps
9.4%
Chest
8.6%
Lats
8.6%
Quadriceps
7.6%
Middle Delts
7.4%
Hamstrings
6.7%
Glutes
6%
Abs
3.1%
Calves
2.7%
Rear Delts
2.5%
Forearms
2.5%
Lower Back
1.7%
Adductors
0.8%
Abductors
0.5%
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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 (Dumbbell)
4
6-12 reps
-
2
Chest Fly (Machine)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Tricep Pushdown (Cable)
4
8-15 reps
-
6
Dumbbell Bench Pullover
3
6-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Chest Fly (Machine)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Tricep Pushdown (Cable)
4
8-15 reps
-
6
Dumbbell Bench Pullover
3
6-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Chest Fly (Machine)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Tricep Pushdown (Cable)
4
8-15 reps
-
6
Dumbbell Bench Pullover
3
6-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Chest Fly (Machine)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Tricep Pushdown (Cable)
4
8-15 reps
-
6
Dumbbell Bench Pullover
3
6-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Chest Fly (Machine)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Tricep Pushdown (Cable)
4
8-15 reps
-
6
Dumbbell Bench Pullover
3
6-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Chest Fly (Machine)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Tricep Pushdown (Cable)
4
8-15 reps
-
6
Dumbbell Bench Pullover
3
6-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Chest Fly (Machine)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Tricep Pushdown (Cable)
4
8-15 reps
-
6
Dumbbell Bench Pullover
3
6-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Chest Fly (Machine)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Tricep Pushdown (Cable)
4
8-15 reps
-
6
Dumbbell Bench Pullover
3
6-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Chest Fly (Machine)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Tricep Pushdown (Cable)
4
8-15 reps
-
6
Dumbbell Bench Pullover
3
6-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Chest Fly (Machine)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Tricep Pushdown (Cable)
4
8-15 reps
-
6
Dumbbell Bench Pullover
3
6-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Chest Fly (Machine)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Tricep Pushdown (Cable)
4
8-15 reps
-
6
Dumbbell Bench Pullover
3
6-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Chest Fly (Machine)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Tricep Pushdown (Cable)
4
8-15 reps
-
6
Dumbbell Bench Pullover
3
6-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Chest Fly (Machine)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Tricep Pushdown (Cable)
4
8-15 reps
-
6
Dumbbell Bench Pullover
3
6-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Chest Fly (Machine)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Tricep Pushdown (Cable)
4
8-15 reps
-
6
Dumbbell Bench Pullover
3
6-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Chest Fly (Machine)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Tricep Pushdown (Cable)
4
8-15 reps
-
6
Dumbbell Bench Pullover
3
6-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Chest Fly (Machine)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Tricep Pushdown (Cable)
4
8-15 reps
-
6
Dumbbell Bench Pullover
3
6-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Chest Fly (Machine)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Tricep Pushdown (Cable)
4
8-15 reps
-
6
Dumbbell Bench Pullover
3
6-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-12 reps
-
2
Chest Fly (Machine)
3
8-15 reps
-
3
Overhead Press (Barbell)
3
6-12 reps
-
4
Lateral Raise (Dumbbell)
4
8-15 reps
-
5
Tricep Pushdown (Cable)
4
8-15 reps
-
6
Dumbbell Bench Pullover
3
6-12 reps
-
7
Lateral Raise (Cable)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Face Pull
3
8-15 reps
-
6
Bicep Curl (Barbell)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Face Pull
3
8-15 reps
-
6
Bicep Curl (Barbell)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Face Pull
3
8-15 reps
-
6
Bicep Curl (Barbell)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Face Pull
3
8-15 reps
-
6
Bicep Curl (Barbell)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Face Pull
3
8-15 reps
-
6
Bicep Curl (Barbell)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Face Pull
3
8-15 reps
-
6
Bicep Curl (Barbell)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Face Pull
3
8-15 reps
-
6
Bicep Curl (Barbell)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Face Pull
3
8-15 reps
-
6
Bicep Curl (Barbell)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Face Pull
3
8-15 reps
-
6
Bicep Curl (Barbell)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Face Pull
3
8-15 reps
-
6
Bicep Curl (Barbell)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Face Pull
3
8-15 reps
-
6
Bicep Curl (Barbell)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Face Pull
3
8-15 reps
-
6
Bicep Curl (Barbell)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Face Pull
3
8-15 reps
-
6
Bicep Curl (Barbell)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Face Pull
3
8-15 reps
-
6
Bicep Curl (Barbell)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Face Pull
3
8-15 reps
-
6
Bicep Curl (Barbell)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Face Pull
3
8-15 reps
-
6
Bicep Curl (Barbell)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Face Pull
3
8-15 reps
-
6
Bicep Curl (Barbell)
4
8-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Hammer Curl (Dumbbell)
3
8-15 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Face Pull
3
8-15 reps
-
6
Bicep Curl (Barbell)
4
8-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
4
6-12 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Standing Calf Raise
4
8-15 reps
-
6
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
4
6-12 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Standing Calf Raise
4
8-15 reps
-
6
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
4
6-12 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Standing Calf Raise
4
8-15 reps
-
6
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
4
6-12 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Standing Calf Raise
4
8-15 reps
-
6
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
4
6-12 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Standing Calf Raise
4
8-15 reps
-
6
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
4
6-12 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Standing Calf Raise
4
8-15 reps
-
6
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
4
6-12 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Standing Calf Raise
4
8-15 reps
-
6
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
4
6-12 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Standing Calf Raise
4
8-15 reps
-
6
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
4
6-12 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Standing Calf Raise
4
8-15 reps
-
6
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
4
6-12 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Standing Calf Raise
4
8-15 reps
-
6
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
4
6-12 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Standing Calf Raise
4
8-15 reps
-
6
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
4
6-12 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Standing Calf Raise
4
8-15 reps
-
6
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
4
6-12 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Standing Calf Raise
4
8-15 reps
-
6
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
4
6-12 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Standing Calf Raise
4
8-15 reps
-
6
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
4
6-12 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Standing Calf Raise
4
8-15 reps
-
6
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
4
6-12 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Standing Calf Raise
4
8-15 reps
-
6
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
4
6-12 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Standing Calf Raise
4
8-15 reps
-
6
Push Up
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-10 reps
-
2
Deadlift (Barbell)
3
5-10 reps
-
3
Leg Extension
4
6-12 reps
-
4
Seated Hamstring Curl
3
6-12 reps
-
5
Standing Calf Raise
4
8-15 reps
-
6
Push Up
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
JM Press
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
JM Press
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
JM Press
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
JM Press
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
JM Press
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
JM Press
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
JM Press
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
JM Press
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
JM Press
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
JM Press
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
JM Press
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
JM Press
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
JM Press
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
JM Press
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
JM Press
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
JM Press
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-12 reps
-
2
One Arm Lateral Raise (Cable)
3
8-15 reps
-
3
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
6-12 reps
-
5
Chest Fly (Machine)
3
8-12 reps
-
6
JM Press
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Upright Row (Dumbbell)
3
6-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Upright Row (Dumbbell)
3
6-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Upright Row (Dumbbell)
3
6-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Upright Row (Dumbbell)
3
6-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Upright Row (Dumbbell)
3
6-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Upright Row (Dumbbell)
3
6-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Upright Row (Dumbbell)
3
6-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Upright Row (Dumbbell)
3
6-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Upright Row (Dumbbell)
3
6-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Upright Row (Dumbbell)
3
6-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Upright Row (Dumbbell)
3
6-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Upright Row (Dumbbell)
3
6-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Upright Row (Dumbbell)
3
6-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Upright Row (Dumbbell)
3
6-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Upright Row (Dumbbell)
3
6-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Upright Row (Dumbbell)
3
6-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-12 reps
-
2
Hammer Curl (Dumbbell)
3
8-12 reps
-
3
Seated Row (Cable)
3
6-12 reps
-
4
Dumbbell Row
3
6-12 reps
-
5
Upright Row (Dumbbell)
3
6-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
6-12 reps
-
2
Deadlift (Barbell)
3
6-12 reps
-
3
Standing Calf Raise
3
8-12 reps
-
4
Leg Extension
3
6-12 reps
-
5
Hip Thrust (Machine)
3
6-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
6-12 Reps
-
2
Chest Fly (Machine)
3 Sets
8-15 Reps
-
3
Overhead Press (Barbell)
3 Sets
6-12 Reps
-
4
Lateral Raise (Dumbbell)
4 Sets
8-15 Reps
-
5
Tricep Pushdown (Cable)
4 Sets
8-15 Reps
-
6
Dumbbell Bench Pullover
3 Sets
6-12 Reps
-
7
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
Day 2
1
Lat Pulldown
4 Sets
8-12 Reps
-
2
Bent Over Row (Barbell)
3 Sets
6-12 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
8-15 Reps
-
4
Dumbbell Row
3 Sets
6-12 Reps
-
5
Face Pull
3 Sets
8-15 Reps
-
6
Bicep Curl (Barbell)
4 Sets
8-15 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
5-10 Reps
-
2
Deadlift (Barbell)
3 Sets
5-10 Reps
-
3
Leg Extension
4 Sets
6-12 Reps
-
4
Seated Hamstring Curl
3 Sets
6-12 Reps
-
5
Standing Calf Raise
4 Sets
8-15 Reps
-
6
Push Up
3 Sets
AMRAP
-
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-12 Reps
-
2
One Arm Lateral Raise (Cable)
3 Sets
8-15 Reps
-
3
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Shoulder Press (Machine)
3 Sets
6-12 Reps
-
5
Chest Fly (Machine)
3 Sets
8-12 Reps
-
6
JM Press
3 Sets
6-12 Reps
-
Day 5
1
Underhand Lat Pulldown
3 Sets
6-12 Reps
-
2
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
6-12 Reps
-
4
Dumbbell Row
3 Sets
6-12 Reps
-
5
Upright Row (Dumbbell)
3 Sets
6-12 Reps
-
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
-