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BoostcampPNG

Platinum Standard PPL (1)

by Ekbir S.
1 athletes joined

Program Description

Get big

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Aug 04, 2025 10:21
  • Last Edited
    Oct 15, 2025 01:43
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10%
Chest
8.9%
Triceps
8.7%
Lats
8.5%
Abs
8.5%
Biceps
7.9%
Front Delts
7.9%
Glutes
6.3%
Quadriceps
6.3%
Middle Delts
6%
Calves
5.2%
Hamstrings
4.7%
Forearms
3.4%
Rear Delts
2.9%
Adductors
2.9%
Lower Back
2%
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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)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
4A
Preacher Curl (EZ Bar)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5
Hammer Curl (Cable)
2
8-12 reps
-
6
Fly Press (Dumbbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
4-7 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Incline Pushdown (Cable)
1
8-12 reps
-
5
JM Press (Smith Machine)
3
6-10 reps
-
6
Face Pull
2
8-12 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
4-7 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Incline Pushdown (Cable)
1
8-12 reps
-
5
JM Press (Smith Machine)
3
6-10 reps
-
6
Face Pull
2
8-12 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
4-7 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Incline Pushdown (Cable)
1
8-12 reps
-
5
JM Press (Smith Machine)
3
6-10 reps
-
6
Face Pull
2
8-12 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
4-7 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Incline Pushdown (Cable)
1
8-12 reps
-
5
JM Press (Smith Machine)
3
6-10 reps
-
6
Face Pull
2
8-12 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
4-7 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Incline Pushdown (Cable)
1
8-12 reps
-
5
JM Press (Smith Machine)
3
6-10 reps
-
6
Face Pull
2
8-12 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
4-7 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Incline Pushdown (Cable)
1
8-12 reps
-
5
JM Press (Smith Machine)
3
6-10 reps
-
6
Face Pull
2
8-12 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
4-7 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Incline Pushdown (Cable)
1
8-12 reps
-
5
JM Press (Smith Machine)
3
6-10 reps
-
6
Face Pull
2
8-12 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
4-7 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Incline Pushdown (Cable)
1
8-12 reps
-
5
JM Press (Smith Machine)
3
6-10 reps
-
6
Face Pull
2
8-12 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
4-7 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Incline Pushdown (Cable)
1
8-12 reps
-
5
JM Press (Smith Machine)
3
6-10 reps
-
6
Face Pull
2
8-12 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
4-7 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Incline Pushdown (Cable)
1
8-12 reps
-
5
JM Press (Smith Machine)
3
6-10 reps
-
6
Face Pull
2
8-12 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
4-7 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Incline Pushdown (Cable)
1
8-12 reps
-
5
JM Press (Smith Machine)
3
6-10 reps
-
6
Face Pull
2
8-12 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6-10 reps
-
2
Pull-Up (Neutral Grip, Weighted)
2
4-7 reps
-
3
Pullover (Dumbbell)
2
8-12 reps
-
4
Incline Pushdown (Cable)
1
8-12 reps
-
5
JM Press (Smith Machine)
3
6-10 reps
-
6
Face Pull
2
8-12 reps
-
7
Side Bend (Dumbbell)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Calf Raise (Leg Press)
4
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Calf Raise (Leg Press)
4
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Calf Raise (Leg Press)
4
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Calf Raise (Leg Press)
4
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Calf Raise (Leg Press)
4
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Calf Raise (Leg Press)
4
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Calf Raise (Leg Press)
4
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Calf Raise (Leg Press)
4
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Calf Raise (Leg Press)
4
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Calf Raise (Leg Press)
4
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Calf Raise (Leg Press)
4
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Calf Raise (Leg Press)
4
6-10 reps
-
4
Walking Lunge (Dumbbell)
3
8-12 reps
-
5
Decline Sit Up (Weighted)
2
8-12 reps
-
6
Bent Leg Raise
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Anterior Delt Press (AD)
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5A
Fly Press (Dumbbell)
1
8-12 reps
-
5B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Anterior Delt Press (AD)
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-15 reps
-
5A
Fly Press (Dumbbell)
1
8-12 reps
-
5B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Anterior Delt Press (AD)
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5A
Fly Press (Dumbbell)
1
8-12 reps
-
5B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Anterior Delt Press (AD)
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5A
Fly Press (Dumbbell)
1
8-12 reps
-
5B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Anterior Delt Press (AD)
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5A
Fly Press (Dumbbell)
1
8-12 reps
-
5B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Anterior Delt Press (AD)
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5A
Fly Press (Dumbbell)
1
8-12 reps
-
5B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Anterior Delt Press (AD)
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5A
Fly Press (Dumbbell)
1
8-12 reps
-
5B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Anterior Delt Press (AD)
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5A
Fly Press (Dumbbell)
1
8-12 reps
-
5B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Anterior Delt Press (AD)
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5A
Fly Press (Dumbbell)
1
8-12 reps
-
5B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Anterior Delt Press (AD)
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5A
Fly Press (Dumbbell)
1
8-12 reps
-
5B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Anterior Delt Press (AD)
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5A
Fly Press (Dumbbell)
1
8-12 reps
-
5B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
-
2
Bench Press (Smith Machine)
2
6-10 reps
-
3
Seated Anterior Delt Press (AD)
2
6-10 reps
-
4A
Incline Curl (Dumbbell)
3
6-12 reps
-
4B
Lateral Raise (Dumbbell)
3
10-20 reps
-
5A
Fly Press (Dumbbell)
1
8-12 reps
-
5B
Reverse Bicep Curl (EZ Bar)
2
10-15 reps
-
6
Wrist Curls
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Kelso Shrug
1
7-12 reps
-
4
Seated Row (Cable)
2
7-12 reps
-
5
Incline Pushdown (Cable)
1
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Power Shrug
2
6-10 reps
-
7B
Face Pull
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Kelso Shrug
1
7-12 reps
-
4
Seated Row (Cable)
2
7-12 reps
-
5
Incline Pushdown (Cable)
1
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Power Shrug
2
6-10 reps
-
7B
Face Pull
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Kelso Shrug
1
7-12 reps
-
4
Seated Row (Cable)
2
7-12 reps
-
5
Incline Pushdown (Cable)
1
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Power Shrug
2
6-10 reps
-
7B
Face Pull
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Kelso Shrug
1
7-12 reps
-
4
Seated Row (Cable)
2
7-12 reps
-
5
Incline Pushdown (Cable)
1
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Power Shrug
2
6-10 reps
-
7B
Face Pull
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Kelso Shrug
1
7-12 reps
-
4
Seated Row (Cable)
2
7-12 reps
-
5
Incline Pushdown (Cable)
1
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Power Shrug
2
6-10 reps
-
7B
Face Pull
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Kelso Shrug
1
7-12 reps
-
4
Seated Row (Cable)
2
7-12 reps
-
5
Incline Pushdown (Cable)
1
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Power Shrug
2
6-10 reps
-
7B
Face Pull
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Kelso Shrug
1
7-12 reps
-
4
Seated Row (Cable)
2
7-12 reps
-
5
Incline Pushdown (Cable)
1
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Power Shrug
2
6-10 reps
-
7B
Face Pull
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Kelso Shrug
1
7-12 reps
-
4
Seated Row (Cable)
2
7-12 reps
-
5
Incline Pushdown (Cable)
1
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Power Shrug
2
6-10 reps
-
7B
Face Pull
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Kelso Shrug
1
7-12 reps
-
4
Seated Row (Cable)
2
7-12 reps
-
5
Incline Pushdown (Cable)
1
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Power Shrug
2
6-10 reps
-
7B
Face Pull
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Kelso Shrug
1
7-12 reps
-
4
Seated Row (Cable)
2
7-12 reps
-
5
Incline Pushdown (Cable)
1
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Power Shrug
2
6-10 reps
-
7B
Face Pull
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Kelso Shrug
1
7-12 reps
-
4
Seated Row (Cable)
2
7-12 reps
-
5
Incline Pushdown (Cable)
1
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Power Shrug
2
6-10 reps
-
7B
Face Pull
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
6-10 reps
-
2
Pullover (Dumbbell)
2
8-12 reps
-
3
Kelso Shrug
1
7-12 reps
-
4
Seated Row (Cable)
2
7-12 reps
-
5
Incline Pushdown (Cable)
1
8-12 reps
-
6
Tricep Extension (Cable)
3
8-12 reps
-
7A
Power Shrug
2
6-10 reps
-
7B
Face Pull
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Seated Calf Raise
4
8-12 reps
-
2
Leg Extension
3
10-15 reps
-
3
Hip Thrust (Machine)
3
8-12 reps
-
4
Cable Crunch
3
10-15 reps
-
5
Hip Adductor (Machine)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
-
2
Squat (Smith Machine)
3 Sets
6-10 Reps
-
3
Calf Raise (Leg Press)
4 Sets
6-10 Reps
-
4
Walking Lunge (Dumbbell)
3 Sets
8-12 Reps
-
5
Decline Sit Up (Weighted)
2 Sets
8-12 Reps
-
6
Bent Leg Raise
2 Sets
AMRAP
-
Day 6
1
Seated Calf Raise
4 Sets
8-12 Reps
-
2
Leg Extension
3 Sets
10-15 Reps
-
3
Hip Thrust (Machine)
3 Sets
8-12 Reps
-
4
Cable Crunch
3 Sets
10-15 Reps
-
5
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
Day 5
1
Pull-Up (Weighted)
1 Set
6-10 Reps
-
2
Pullover (Dumbbell)
2 Sets
8-12 Reps
-
3
Kelso Shrug
1 Set
7-12 Reps
-
4
Seated Row (Cable)
2 Sets
7-12 Reps
-
5
Incline Pushdown (Cable)
1 Set
8-12 Reps
-
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
-
7A
Power Shrug
2 Sets
6-10 Reps
-
7B
Face Pull
2 Sets
8-12 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
3
Standing Behind Neck Shoulder Press (Barbell)
2 Sets
8-12 Reps
-
4A
Preacher Curl (EZ Bar)
3 Sets
6-12 Reps
-
4B
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
-
5
Hammer Curl (Cable)
2 Sets
8-12 Reps
-
6
Fly Press (Dumbbell)
1 Set
8-12 Reps
-
Day 2
1
Barbell Row
3 Sets
6-10 Reps
-
2
Pull-Up (Neutral Grip, Weighted)
2 Sets
4-7 Reps
-
3
Pullover (Dumbbell)
2 Sets
8-12 Reps
-
4
Incline Pushdown (Cable)
1 Set
8-12 Reps
-
5
JM Press (Smith Machine)
3 Sets
6-10 Reps
-
6
Face Pull
2 Sets
8-12 Reps
-
7
Side Bend (Dumbbell)
3 Sets
10-15 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
2
Bench Press (Smith Machine)
2 Sets
6-10 Reps
-
3
Seated Anterior Delt Press (AD)
2 Sets
6-10 Reps
-
4A
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
4B
Lateral Raise (Dumbbell)
3 Sets
10-20 Reps
-
5A
Fly Press (Dumbbell)
1 Set
8-12 Reps
-
5B
Reverse Bicep Curl (EZ Bar)
2 Sets
10-15 Reps
-
6
Wrist Curls
1 Set
8-12 Reps
-