Program Description
Transform your physique with the Mike PPL program, a comprehensive 12-week bodybuilding journey designed for intermediate lifters. Committing to six days a week, each 90-minute session will push your limits and sculpt your body using a full gym setup. This program balances push, pull, and leg workouts, ensuring a well-rounded approach to muscle growth and strength. Get ready to elevate your training and achieve the results you've been striving for!
Program Overview
- LevelIntermediate, Advanced
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedJul 25, 2025 12:08
- Last EditedJul 25, 2025 01:20
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
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
Tricep Pushdown (Cable)
4
-
2
Incline Chest Fly (Cable)
4
-
3
Bench Press (Dumbbell)
4
-
4
Pullover (EZ Bar)
4
-
5
Overhead Press (Barbell)
4
-
6
Seated Front Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Ab Wheel
4
-
10
Push Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Chest Fly (Cable)
4
-
3
Bench Press (Dumbbell)
4
-
4
Pullover (EZ Bar)
4
-
5
Overhead Press (Barbell)
4
-
6
Seated Front Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Ab Wheel
4
-
10
Push Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Chest Fly (Cable)
4
-
3
Bench Press (Dumbbell)
4
-
4
Pullover (EZ Bar)
4
-
5
Overhead Press (Barbell)
4
-
6
Seated Front Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Ab Wheel
4
-
10
Push Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Chest Fly (Cable)
4
-
3
Bench Press (Dumbbell)
4
-
4
Pullover (EZ Bar)
4
-
5
Overhead Press (Barbell)
4
-
6
Seated Front Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Ab Wheel
4
-
10
Push Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Chest Fly (Cable)
4
-
3
Bench Press (Dumbbell)
4
-
4
Pullover (EZ Bar)
4
-
5
Overhead Press (Barbell)
4
-
6
Seated Front Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Ab Wheel
4
-
10
Push Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Chest Fly (Cable)
4
-
3
Bench Press (Dumbbell)
4
-
4
Pullover (EZ Bar)
4
-
5
Overhead Press (Barbell)
4
-
6
Seated Front Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Ab Wheel
4
-
10
Push Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Chest Fly (Cable)
4
-
3
Bench Press (Dumbbell)
4
-
4
Pullover (EZ Bar)
4
-
5
Overhead Press (Barbell)
4
-
6
Seated Front Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Ab Wheel
4
-
10
Push Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Chest Fly (Cable)
4
-
3
Bench Press (Dumbbell)
4
-
4
Pullover (EZ Bar)
4
-
5
Overhead Press (Barbell)
4
-
6
Seated Front Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Ab Wheel
4
-
10
Push Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Chest Fly (Cable)
4
-
3
Bench Press (Dumbbell)
4
-
4
Pullover (EZ Bar)
4
-
5
Overhead Press (Barbell)
4
-
6
Seated Front Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Ab Wheel
4
-
10
Push Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Chest Fly (Cable)
4
-
3
Bench Press (Dumbbell)
4
-
4
Pullover (EZ Bar)
4
-
5
Overhead Press (Barbell)
4
-
6
Seated Front Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Ab Wheel
4
-
10
Push Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Chest Fly (Cable)
4
-
3
Bench Press (Dumbbell)
4
-
4
Pullover (EZ Bar)
4
-
5
Overhead Press (Barbell)
4
-
6
Seated Front Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Ab Wheel
4
-
10
Push Up
4
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Tricep Pushdown (Cable)
4
-
2
Incline Chest Fly (Cable)
4
-
3
Bench Press (Dumbbell)
4
-
4
Pullover (EZ Bar)
4
-
5
Overhead Press (Barbell)
4
-
6
Seated Front Raise
4
-
7
Lateral Raise (Dumbbell)
4
-
8
Rear Delt Fly (Cable)
4
-
9
Ab Wheel
4
-
10
Push Up
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Chin-Up (Bodyweight)
4
-
3
Dumbbell Row
4
-
4
Bayesian Curl
4
-
5
Upright Row (Barbell)
4
-
6
Lat Pulldown (Single Arm)
4
-
7
Rear Delt Row
4
-
8
Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Chin-Up (Bodyweight)
4
-
3
Dumbbell Row
4
-
4
Bayesian Curl
4
-
5
Upright Row (Barbell)
4
-
6
Lat Pulldown (Single Arm)
4
-
7
Rear Delt Row
4
-
8
Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Chin-Up (Bodyweight)
4
-
3
Dumbbell Row
4
-
4
Bayesian Curl
4
-
5
Upright Row (Barbell)
4
-
6
Lat Pulldown (Single Arm)
4
-
7
Rear Delt Row
4
-
8
Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Chin-Up (Bodyweight)
4
-
3
Dumbbell Row
4
-
4
Bayesian Curl
4
-
5
Upright Row (Barbell)
4
-
6
Lat Pulldown (Single Arm)
4
-
7
Rear Delt Row
4
-
8
Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Chin-Up (Bodyweight)
4
-
3
Dumbbell Row
4
-
4
Bayesian Curl
4
-
5
Upright Row (Barbell)
4
-
6
Lat Pulldown (Single Arm)
4
-
7
Rear Delt Row
4
-
8
Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Chin-Up (Bodyweight)
4
-
3
Dumbbell Row
4
-
4
Bayesian Curl
4
-
5
Upright Row (Barbell)
4
-
6
Lat Pulldown (Single Arm)
4
-
7
Rear Delt Row
4
-
8
Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Chin-Up (Bodyweight)
4
-
3
Dumbbell Row
4
-
4
Bayesian Curl
4
-
5
Upright Row (Barbell)
4
-
6
Lat Pulldown (Single Arm)
4
-
7
Rear Delt Row
4
-
8
Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Chin-Up (Bodyweight)
4
-
3
Dumbbell Row
4
-
4
Bayesian Curl
4
-
5
Upright Row (Barbell)
4
-
6
Lat Pulldown (Single Arm)
4
-
7
Rear Delt Row
4
-
8
Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Chin-Up (Bodyweight)
4
-
3
Dumbbell Row
4
-
4
Bayesian Curl
4
-
5
Upright Row (Barbell)
4
-
6
Lat Pulldown (Single Arm)
4
-
7
Rear Delt Row
4
-
8
Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Chin-Up (Bodyweight)
4
-
3
Dumbbell Row
4
-
4
Bayesian Curl
4
-
5
Upright Row (Barbell)
4
-
6
Lat Pulldown (Single Arm)
4
-
7
Rear Delt Row
4
-
8
Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Chin-Up (Bodyweight)
4
-
3
Dumbbell Row
4
-
4
Bayesian Curl
4
-
5
Upright Row (Barbell)
4
-
6
Lat Pulldown (Single Arm)
4
-
7
Rear Delt Row
4
-
8
Bicep Curl (EZ Bar)
4
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Chin-Up (Bodyweight)
4
-
3
Dumbbell Row
4
-
4
Bayesian Curl
4
-
5
Upright Row (Barbell)
4
-
6
Lat Pulldown (Single Arm)
4
-
7
Rear Delt Row
4
-
8
Bicep Curl (EZ Bar)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Hyperextension
4
-
3
Stiff Leg Deadlift
4
-
4
Good Morning
4
-
5
Standing Calf Raise
4
-
6
Hip Thrust (Barbell)
4
-
7
Hip Adductor (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Hyperextension
4
-
3
Stiff Leg Deadlift
4
-
4
Good Morning
4
-
5
Standing Calf Raise
4
-
6
Hip Thrust (Barbell)
4
-
7
Hip Adductor (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Hyperextension
4
-
3
Stiff Leg Deadlift
4
-
4
Good Morning
4
-
5
Standing Calf Raise
4
-
6
Hip Thrust (Barbell)
4
-
7
Hip Adductor (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Hyperextension
4
-
3
Stiff Leg Deadlift
4
-
4
Good Morning
4
-
5
Standing Calf Raise
4
-
6
Hip Thrust (Barbell)
4
-
7
Hip Adductor (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Hyperextension
4
-
3
Stiff Leg Deadlift
4
-
4
Good Morning
4
-
5
Standing Calf Raise
4
-
6
Hip Thrust (Barbell)
4
-
7
Hip Adductor (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Hyperextension
4
-
3
Stiff Leg Deadlift
4
-
4
Good Morning
4
-
5
Standing Calf Raise
4
-
6
Hip Thrust (Barbell)
4
-
7
Hip Adductor (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Hyperextension
4
-
3
Stiff Leg Deadlift
4
-
4
Good Morning
4
-
5
Standing Calf Raise
4
-
6
Hip Thrust (Barbell)
4
-
7
Hip Adductor (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Hyperextension
4
-
3
Stiff Leg Deadlift
4
-
4
Good Morning
4
-
5
Standing Calf Raise
4
-
6
Hip Thrust (Barbell)
4
-
7
Hip Adductor (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Hyperextension
4
-
3
Stiff Leg Deadlift
4
-
4
Good Morning
4
-
5
Standing Calf Raise
4
-
6
Hip Thrust (Barbell)
4
-
7
Hip Adductor (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Hyperextension
4
-
3
Stiff Leg Deadlift
4
-
4
Good Morning
4
-
5
Standing Calf Raise
4
-
6
Hip Thrust (Barbell)
4
-
7
Hip Adductor (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Hyperextension
4
-
3
Stiff Leg Deadlift
4
-
4
Good Morning
4
-
5
Standing Calf Raise
4
-
6
Hip Thrust (Barbell)
4
-
7
Hip Adductor (Machine)
4
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
4
-
2
Hyperextension
4
-
3
Stiff Leg Deadlift
4
-
4
Good Morning
4
-
5
Standing Calf Raise
4
-
6
Hip Thrust (Barbell)
4
-
7
Hip Adductor (Machine)
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Fly (High To Low)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Cable Front Raise
4
-
4
Bench Press (Close Grip)
4
-
5
Lateral Raise (Cable)
4
-
6
Overhead Tricep Extension (Cable)
4
-
7
Decline Bench Press (Barbell)
4
-
8
Katana Extension
4
-
9
Push Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Fly (High To Low)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Cable Front Raise
4
-
4
Bench Press (Close Grip)
4
-
5
Lateral Raise (Cable)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Katana Extension
4
-
8
Push Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Fly (High To Low)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Cable Front Raise
4
-
4
Bench Press (Close Grip)
4
-
5
Lateral Raise (Cable)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Katana Extension
4
-
8
Push Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Fly (High To Low)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Cable Front Raise
4
-
4
Bench Press (Close Grip)
4
-
5
Lateral Raise (Cable)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Katana Extension
4
-
8
Push Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Fly (High To Low)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Cable Front Raise
4
-
4
Bench Press (Close Grip)
4
-
5
Lateral Raise (Cable)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Katana Extension
4
-
8
Push Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Fly (High To Low)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Cable Front Raise
4
-
4
Bench Press (Close Grip)
4
-
5
Lateral Raise (Cable)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Katana Extension
4
-
8
Push Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Fly (High To Low)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Cable Front Raise
4
-
4
Bench Press (Close Grip)
4
-
5
Lateral Raise (Cable)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Katana Extension
4
-
8
Push Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Fly (High To Low)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Cable Front Raise
4
-
4
Bench Press (Close Grip)
4
-
5
Lateral Raise (Cable)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Katana Extension
4
-
8
Push Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Fly (High To Low)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Cable Front Raise
4
-
4
Bench Press (Close Grip)
4
-
5
Lateral Raise (Cable)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Katana Extension
4
-
8
Push Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Fly (High To Low)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Cable Front Raise
4
-
4
Bench Press (Close Grip)
4
-
5
Lateral Raise (Cable)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Katana Extension
4
-
8
Push Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Fly (High To Low)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Cable Front Raise
4
-
4
Bench Press (Close Grip)
4
-
5
Lateral Raise (Cable)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Katana Extension
4
-
8
Push Up
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Fly (High To Low)
4
-
2
Incline Bench Press (Dumbbell)
4
-
3
Cable Front Raise
4
-
4
Bench Press (Close Grip)
4
-
5
Lateral Raise (Cable)
4
-
6
Decline Bench Press (Barbell)
4
-
7
Katana Extension
4
-
8
Push Up
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Pull-Up (Bodyweight)
4
-
3
T-Bar Row
4
-
4
Seated Reverse Cable Fly
4
-
5
Single Arm Row (Cable)
4
-
6
Cable Crunch
4
-
7
Bayesian Curl
4
-
8
Incline Bench Rear Delt Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Pull-Up (Bodyweight)
4
-
3
T-Bar Row
4
-
4
Seated Reverse Cable Fly
4
-
5
Single Arm Row (Cable)
4
-
6
Cable Crunch
4
-
7
Bayesian Curl
4
-
8
Incline Bench Rear Delt Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Pull-Up (Bodyweight)
4
-
3
T-Bar Row
4
-
4
Seated Reverse Cable Fly
4
-
5
Single Arm Row (Cable)
4
-
6
Cable Crunch
4
-
7
Bayesian Curl
4
-
8
Incline Bench Rear Delt Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Pull-Up (Bodyweight)
4
-
3
T-Bar Row
4
-
4
Seated Reverse Cable Fly
4
-
5
Single Arm Row (Cable)
4
-
6
Cable Crunch
4
-
7
Bayesian Curl
4
-
8
Incline Bench Rear Delt Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Pull-Up (Bodyweight)
4
-
3
T-Bar Row
4
-
4
Seated Reverse Cable Fly
4
-
5
Single Arm Row (Cable)
4
-
6
Cable Crunch
4
-
7
Bayesian Curl
4
-
8
Incline Bench Rear Delt Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Pull-Up (Bodyweight)
4
-
3
T-Bar Row
4
-
4
Seated Reverse Cable Fly
4
-
5
Single Arm Row (Cable)
4
-
6
Cable Crunch
4
-
7
Bayesian Curl
4
-
8
Incline Bench Rear Delt Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Pull-Up (Bodyweight)
4
-
3
T-Bar Row
4
-
4
Seated Reverse Cable Fly
4
-
5
Single Arm Row (Cable)
4
-
6
Cable Crunch
4
-
7
Bayesian Curl
4
-
8
Incline Bench Rear Delt Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Pull-Up (Bodyweight)
4
-
3
T-Bar Row
4
-
4
Seated Reverse Cable Fly
4
-
5
Single Arm Row (Cable)
4
-
6
Cable Crunch
4
-
7
Bayesian Curl
4
-
8
Incline Bench Rear Delt Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Pull-Up (Bodyweight)
4
-
3
T-Bar Row
4
-
4
Seated Reverse Cable Fly
4
-
5
Single Arm Row (Cable)
4
-
6
Cable Crunch
4
-
7
Bayesian Curl
4
-
8
Incline Bench Rear Delt Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Pull-Up (Bodyweight)
4
-
3
T-Bar Row
4
-
4
Seated Reverse Cable Fly
4
-
5
Single Arm Row (Cable)
4
-
6
Cable Crunch
4
-
7
Bayesian Curl
4
-
8
Incline Bench Rear Delt Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Pull-Up (Bodyweight)
4
-
3
T-Bar Row
4
-
4
Seated Reverse Cable Fly
4
-
5
Single Arm Row (Cable)
4
-
6
Cable Crunch
4
-
7
Bayesian Curl
4
-
8
Incline Bench Rear Delt Raise
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Face Pull
4
-
2
Pull-Up (Bodyweight)
4
-
3
T-Bar Row
4
-
4
Seated Reverse Cable Fly
4
-
5
Single Arm Row (Cable)
4
-
6
Cable Crunch
4
-
7
Bayesian Curl
4
-
8
Incline Bench Rear Delt Raise
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Belt Squat
4
-
3
Cannonball Squat
4
-
4
Standing Calf Raise
4
-
5
Hip Abductor (Machine)
4
-
6
Romanian Deadlift (Dumbbell)
4
-
7
Pole Squat
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Belt Squat
4
-
3
Cannonball Squat
4
-
4
Standing Calf Raise
4
-
5
Hip Abductor (Machine)
4
-
6
Romanian Deadlift (Dumbbell)
4
-
7
Pole Squat
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Belt Squat
4
-
3
Cannonball Squat
4
-
4
Standing Calf Raise
4
-
5
Hip Abductor (Machine)
4
-
6
Romanian Deadlift (Dumbbell)
4
-
7
Pole Squat
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Belt Squat
4
-
3
Cannonball Squat
4
-
4
Standing Calf Raise
4
-
5
Hip Abductor (Machine)
4
-
6
Romanian Deadlift (Dumbbell)
4
-
7
Pole Squat
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Belt Squat
4
-
3
Cannonball Squat
4
-
4
Standing Calf Raise
4
-
5
Hip Abductor (Machine)
4
-
6
Romanian Deadlift (Dumbbell)
4
-
7
Pole Squat
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Belt Squat
4
-
3
Cannonball Squat
4
-
4
Standing Calf Raise
4
-
5
Hip Abductor (Machine)
4
-
6
Romanian Deadlift (Dumbbell)
4
-
7
Pole Squat
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Belt Squat
4
-
3
Cannonball Squat
4
-
4
Standing Calf Raise
4
-
5
Hip Abductor (Machine)
4
-
6
Romanian Deadlift (Dumbbell)
4
-
7
Pole Squat
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Belt Squat
4
-
3
Cannonball Squat
4
-
4
Standing Calf Raise
4
-
5
Hip Abductor (Machine)
4
-
6
Romanian Deadlift (Dumbbell)
4
-
7
Pole Squat
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Belt Squat
4
-
3
Cannonball Squat
4
-
4
Standing Calf Raise
4
-
5
Hip Abductor (Machine)
4
-
6
Romanian Deadlift (Dumbbell)
4
-
7
Pole Squat
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Belt Squat
4
-
3
Cannonball Squat
4
-
4
Standing Calf Raise
4
-
5
Hip Abductor (Machine)
4
-
6
Romanian Deadlift (Dumbbell)
4
-
7
Pole Squat
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Belt Squat
4
-
3
Cannonball Squat
4
-
4
Standing Calf Raise
4
-
5
Hip Abductor (Machine)
4
-
6
Romanian Deadlift (Dumbbell)
4
-
7
Pole Squat
4
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
4
-
2
Belt Squat
4
-
3
Cannonball Squat
4
-
4
Standing Calf Raise
4
-
5
Hip Abductor (Machine)
4
-
6
Romanian Deadlift (Dumbbell)
4
-
7
Pole Squat
4
-
Week 1
1 / 12 Weeks
Day 1
1
Tricep Pushdown (Cable)4 Sets
-
2
Incline Chest Fly (Cable)4 Sets
-
3
Bench Press (Dumbbell)4 Sets
-
4
Pullover (EZ Bar)4 Sets
-
5
Overhead Press (Barbell)4 Sets
-
6
Seated Front Raise4 Sets
-
7
Lateral Raise (Dumbbell)4 Sets
-
8
Rear Delt Fly (Cable)4 Sets
-
9
Ab Wheel4 Sets
-
10
Push Up4 Sets
-
Day 2
1
Face Pull4 Sets
-
2
Chin-Up (Bodyweight)4 Sets
-
3
Dumbbell Row4 Sets
-
4
Bayesian Curl4 Sets
-
5
Upright Row (Barbell)4 Sets
-
6
Lat Pulldown (Single Arm)4 Sets
-
7
Rear Delt Row4 Sets
-
8
Bicep Curl (EZ Bar)4 Sets
-
Day 3
1
Hamstring Curl4 Sets
-
2
Hyperextension4 Sets
-
3
Stiff Leg Deadlift4 Sets
-
4
Good Morning4 Sets
-
5
Standing Calf Raise4 Sets
-
6
Hip Thrust (Barbell)4 Sets
-
7
Hip Adductor (Machine)4 Sets
-
Day 5
1
Face Pull4 Sets
-
2
Pull-Up (Bodyweight)4 Sets
-
3
T-Bar Row4 Sets
-
4
Seated Reverse Cable Fly4 Sets
-
5
Single Arm Row (Cable)4 Sets
-
6
Cable Crunch4 Sets
-
7
Bayesian Curl4 Sets
-
8
Incline Bench Rear Delt Raise4 Sets
-
Day 6
1
Leg Extension4 Sets
-
2
Belt Squat4 Sets
-
3
Cannonball Squat4 Sets
-
4
Standing Calf Raise4 Sets
-
5
Hip Abductor (Machine)4 Sets
-
6
Romanian Deadlift (Dumbbell)4 Sets
-
7
Pole Squat4 Sets
-
Day 4
1
Cable Fly (High To Low)4 Sets
-
2
Incline Bench Press (Dumbbell)4 Sets
-
3
Cable Front Raise4 Sets
-
4
Bench Press (Close Grip)4 Sets
-
5
Lateral Raise (Cable)4 Sets
-
6
Overhead Tricep Extension (Cable)4 Sets
-
7
Decline Bench Press (Barbell)4 Sets
-
8
Katana Extension4 Sets
-
9
Push Up4 Sets
-