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BoostcampPNG

UL x PPL

by Anik H.

Program Description

Intermediate friendly split, designed to pack on muscle with optimal choice of exercises for hypertrophy. Let’s get jacked

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 18, 2025 07:18
  • Last Edited
    Oct 19, 2025 05:17

Summary

Unlock your strength with the UL x PPL program, an 18-week journey designed to build muscle and enhance overall fitness. Comprising five training days each week, this program expertly balances upper and lower body workouts, focusing on compound and isolation exercises to maximize gains. With a full gym setup, you'll engage in a variety of movements, from chest presses to leg extensions, ensuring a comprehensive approach to strength training. Get ready to push your limits and transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Biceps
11.8%
Triceps
11.1%
Front Delts
9.7%
Chest
8.7%
Middle Delts
7.8%
Upper Back
7.1%
Lats
7.1%
Abs
6.3%
Hamstrings
6.2%
Quadriceps
5.2%
Forearms
4.5%
Calves
3.5%
Adductors
3.5%
Rear Delts
2.8%
Glutes
2.8%
Lower Back
1.6%
Abductors
0.3%
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4.8 Stars with 10, 000+ Ratings
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 Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Behind The Back Lateral Raise (Cable)
4
-
4
Preacher Curl (EZ Bar)
2
-
5
Tricep Extension (Cable)
2
-
6
Shoulder Press (Plate Loaded)
1
-
7
T-Bar Row
2
-
8
JM Press (Smith Machine)
2
-
9
Lat Pulldown
2
-
10
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Behind The Back Lateral Raise (Cable)
4
-
4
Preacher Curl (EZ Bar)
2
-
5
Tricep Extension (Cable)
2
-
6
Shoulder Press (Plate Loaded)
1
-
7
T-Bar Row
2
-
8
JM Press (Smith Machine)
2
-
9
Lat Pulldown
2
-
10
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Behind The Back Lateral Raise (Cable)
4
-
4
Preacher Curl (EZ Bar)
2
-
5
Tricep Extension (Cable)
2
-
6
Shoulder Press (Plate Loaded)
1
-
7
T-Bar Row
2
-
8
JM Press (Smith Machine)
2
-
9
Lat Pulldown
2
-
10
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Behind The Back Lateral Raise (Cable)
4
-
4
Preacher Curl (EZ Bar)
2
-
5
Tricep Extension (Cable)
2
-
6
Shoulder Press (Plate Loaded)
1
-
7
T-Bar Row
2
-
8
JM Press (Smith Machine)
2
-
9
Lat Pulldown
2
-
10
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Behind The Back Lateral Raise (Cable)
4
-
4
Preacher Curl (EZ Bar)
2
-
5
Tricep Extension (Cable)
2
-
6
Shoulder Press (Plate Loaded)
1
-
7
T-Bar Row
2
-
8
JM Press (Smith Machine)
2
-
9
Lat Pulldown
2
-
10
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Behind The Back Lateral Raise (Cable)
4
-
4
Preacher Curl (EZ Bar)
2
-
5
Tricep Extension (Cable)
2
-
6
Shoulder Press (Plate Loaded)
1
-
7
T-Bar Row
2
-
8
JM Press (Smith Machine)
2
-
9
Lat Pulldown
2
-
10
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Behind The Back Lateral Raise (Cable)
4
-
4
Preacher Curl (EZ Bar)
2
-
5
Tricep Extension (Cable)
2
-
6
Shoulder Press (Plate Loaded)
1
-
7
T-Bar Row
2
-
8
JM Press (Smith Machine)
2
-
9
Lat Pulldown
2
-
10
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Behind The Back Lateral Raise (Cable)
4
-
4
Preacher Curl (EZ Bar)
2
-
5
Tricep Extension (Cable)
2
-
6
Shoulder Press (Plate Loaded)
1
-
7
T-Bar Row
2
-
8
JM Press (Smith Machine)
2
-
9
Lat Pulldown
2
-
10
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Behind The Back Lateral Raise (Cable)
4
-
4
Preacher Curl (EZ Bar)
2
-
5
Tricep Extension (Cable)
2
-
6
Shoulder Press (Plate Loaded)
1
-
7
T-Bar Row
2
-
8
JM Press (Smith Machine)
2
-
9
Lat Pulldown
2
-
10
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Behind The Back Lateral Raise (Cable)
4
-
4
Preacher Curl (EZ Bar)
2
-
5
Tricep Extension (Cable)
2
-
6
Shoulder Press (Plate Loaded)
1
-
7
T-Bar Row
2
-
8
JM Press (Smith Machine)
2
-
9
Lat Pulldown
2
-
10
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Behind The Back Lateral Raise (Cable)
4
-
4
Preacher Curl (EZ Bar)
2
-
5
Tricep Extension (Cable)
2
-
6
Shoulder Press (Plate Loaded)
1
-
7
T-Bar Row
2
-
8
JM Press (Smith Machine)
2
-
9
Lat Pulldown
2
-
10
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Behind The Back Lateral Raise (Cable)
4
-
4
Preacher Curl (EZ Bar)
2
-
5
Tricep Extension (Cable)
2
-
6
Shoulder Press (Plate Loaded)
1
-
7
T-Bar Row
2
-
8
JM Press (Smith Machine)
2
-
9
Lat Pulldown
2
-
10
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Behind The Back Lateral Raise (Cable)
4
-
4
Preacher Curl (EZ Bar)
2
-
5
Tricep Extension (Cable)
2
-
6
Shoulder Press (Plate Loaded)
1
-
7
T-Bar Row
2
-
8
JM Press (Smith Machine)
2
-
9
Lat Pulldown
2
-
10
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Behind The Back Lateral Raise (Cable)
4
-
4
Preacher Curl (EZ Bar)
2
-
5
Tricep Extension (Cable)
2
-
6
Shoulder Press (Plate Loaded)
1
-
7
T-Bar Row
2
-
8
JM Press (Smith Machine)
2
-
9
Lat Pulldown
2
-
10
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Behind The Back Lateral Raise (Cable)
4
-
4
Preacher Curl (EZ Bar)
2
-
5
Tricep Extension (Cable)
2
-
6
Shoulder Press (Plate Loaded)
1
-
7
T-Bar Row
2
-
8
JM Press (Smith Machine)
2
-
9
Lat Pulldown
2
-
10
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Behind The Back Lateral Raise (Cable)
4
-
4
Preacher Curl (EZ Bar)
2
-
5
Tricep Extension (Cable)
2
-
6
Shoulder Press (Plate Loaded)
1
-
7
T-Bar Row
2
-
8
JM Press (Smith Machine)
2
-
9
Lat Pulldown
2
-
10
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Behind The Back Lateral Raise (Cable)
4
-
4
Preacher Curl (EZ Bar)
2
-
5
Tricep Extension (Cable)
2
-
6
Shoulder Press (Plate Loaded)
1
-
7
T-Bar Row
2
-
8
JM Press (Smith Machine)
2
-
9
Lat Pulldown
2
-
10
Hammer Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Behind The Back Lateral Raise (Cable)
4
-
4
Preacher Curl (EZ Bar)
2
-
5
Tricep Extension (Cable)
2
-
6
Shoulder Press (Plate Loaded)
1
-
7
T-Bar Row
2
-
8
JM Press (Smith Machine)
2
-
9
Lat Pulldown
2
-
10
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
2
-
5
Leg Curl
1
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
-
2
Chest Fly (Machine)
2
-
3
Lateral Raise (Machine)
2
-
4
Shoulder Press (Plate Loaded)
2
-
5
JM Press (Smith Machine)
2
-
6
Tricep Extension (Cable)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
3
-
3
Preacher Curl (EZ Bar)
2
-
4
Unilateral Preacher Hammer Curl
4
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
3
-
3
Preacher Curl (EZ Bar)
2
-
4
Unilateral Preacher Hammer Curl
4
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
3
-
3
Preacher Curl (EZ Bar)
2
-
4
Unilateral Preacher Hammer Curl
4
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
3
-
3
Preacher Curl (EZ Bar)
2
-
4
Unilateral Preacher Hammer Curl
4
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
3
-
3
Preacher Curl (EZ Bar)
2
-
4
Unilateral Preacher Hammer Curl
4
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
3
-
3
Preacher Curl (EZ Bar)
2
-
4
Unilateral Preacher Hammer Curl
4
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
3
-
3
Preacher Curl (EZ Bar)
2
-
4
Unilateral Preacher Hammer Curl
4
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
3
-
3
Preacher Curl (EZ Bar)
2
-
4
Unilateral Preacher Hammer Curl
4
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
3
-
3
Preacher Curl (EZ Bar)
2
-
4
Unilateral Preacher Hammer Curl
4
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
3
-
3
Preacher Curl (EZ Bar)
2
-
4
Unilateral Preacher Hammer Curl
4
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
3
-
3
Preacher Curl (EZ Bar)
2
-
4
Unilateral Preacher Hammer Curl
4
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
3
-
3
Preacher Curl (EZ Bar)
2
-
4
Unilateral Preacher Hammer Curl
4
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
3
-
3
Preacher Curl (EZ Bar)
2
-
4
Unilateral Preacher Hammer Curl
4
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
3
-
3
Preacher Curl (EZ Bar)
2
-
4
Unilateral Preacher Hammer Curl
4
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
3
-
3
Preacher Curl (EZ Bar)
2
-
4
Unilateral Preacher Hammer Curl
4
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
3
-
3
Preacher Curl (EZ Bar)
2
-
4
Unilateral Preacher Hammer Curl
4
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
3
-
3
Preacher Curl (EZ Bar)
2
-
4
Unilateral Preacher Hammer Curl
4
-
5
Reverse Pec Deck
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
-
2
Lat Pulldown
3
-
3
Preacher Curl (EZ Bar)
2
-
4
Unilateral Preacher Hammer Curl
4
-
5
Reverse Pec Deck
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
1
-
5
Seated Hamstring Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
1
-
5
Seated Hamstring Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
1
-
5
Seated Hamstring Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
1
-
5
Seated Hamstring Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
1
-
5
Seated Hamstring Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
1
-
5
Seated Hamstring Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
1
-
5
Seated Hamstring Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
1
-
5
Seated Hamstring Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
1
-
5
Seated Hamstring Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
1
-
5
Seated Hamstring Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
1
-
5
Seated Hamstring Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
1
-
5
Seated Hamstring Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
1
-
5
Seated Hamstring Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
1
-
5
Seated Hamstring Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
1
-
5
Seated Hamstring Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
1
-
5
Seated Hamstring Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
1
-
5
Seated Hamstring Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Extension
2
-
3
Leg Press (45 Degrees)
1
-
4
Stiff Leg Deadlift
1
-
5
Seated Hamstring Curl
2
-
6
Hip Adductor (Machine)
2
-
7
Abs Crunch (Machine)
3
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Chest Press (Machine)
3 Sets
-
2
Chest Fly (Machine)
2 Sets
-
3
Behind The Back Lateral Raise (Cable)
4 Sets
-
4
Preacher Curl (EZ Bar)
2 Sets
-
5
Tricep Extension (Cable)
2 Sets
-
6
Shoulder Press (Plate Loaded)
1 Set
-
7
T-Bar Row
2 Sets
-
8
JM Press (Smith Machine)
2 Sets
-
9
Lat Pulldown
2 Sets
-
10
Hammer Curl (Dumbbell)
2 Sets
-
Day 2
1
Calf Raise (Leg Press)
2 Sets
-
2
Leg Extension
2 Sets
-
3
Leg Press (45 Degrees)
1 Set
-
4
Stiff Leg Deadlift
2 Sets
-
5
Leg Curl
1 Set
-
6
Hip Adductor (Machine)
2 Sets
-
7
Abs Crunch (Machine)
3 Sets
-
Day 3
1
Incline Chest Press (Machine)
3 Sets
-
2
Chest Fly (Machine)
2 Sets
-
3
Lateral Raise (Machine)
2 Sets
-
4
Shoulder Press (Plate Loaded)
2 Sets
-
5
JM Press (Smith Machine)
2 Sets
-
6
Tricep Extension (Cable)
2 Sets
-
Day 4
1
T-Bar Row
2 Sets
-
2
Lat Pulldown
3 Sets
-
3
Preacher Curl (EZ Bar)
2 Sets
-
4
Unilateral Preacher Hammer Curl
4 Sets
-
5
Reverse Pec Deck
2 Sets
-
Day 5
1
Calf Raise (Leg Press)
2 Sets
-
2
Leg Extension
2 Sets
-
3
Leg Press (45 Degrees)
1 Set
-
4
Stiff Leg Deadlift
1 Set
-
5
Seated Hamstring Curl
2 Sets
-
6
Hip Adductor (Machine)
2 Sets
-
7
Abs Crunch (Machine)
3 Sets
-