Program Description
Get big and strong
Program Overview
- LevelIntermediate
- GoalBodybuilding
- EquipmentFull Gym
- Program Length12 weeks
- Time Per Workout90 minutes
- CreatedAug 04, 2025 10:21
- Last EditedNov 04, 2025 03:53
Summary
Embark on a transformative 12-week journey with the Platinum Standard PPL program, designed for serious lifters ready to elevate their training. This 6-day split focuses on push, pull, and leg workouts, ensuring balanced muscle development and optimal recovery. Each session is packed with compound and isolation exercises, targeting key muscle groups to maximize strength and hypertrophy. Whether you're aiming to build muscle or refine your physique, this program offers a structured approach to help you achieve your fitness goals. Get ready to push your limits and redefine your standards!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
9.7%
Triceps
9.2%
Biceps
8.7%
Abs
8.5%
Front Delts
8.4%
Chest
8.4%
Lats
7%
Middle Delts
6%
Glutes
5.8%
Hamstrings
5.7%
Calves
5.4%
Quadriceps
4.7%
Rear Delts
4.7%
Forearms
3.7%
Adductors
2.4%
Lower Back
1.6%
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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
Bench Press (Smith Machine)
4
5-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Fly Press (Dumbbell)
1
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
4
5-8 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
2
8-12 reps
-
3A
Preacher Curl (EZ Bar)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4
Hammer Curl (Cable)
2
8-12 reps
-
5
Fly Press (Dumbbell)
1
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Incline Pushdown (Cable)
1
8-12 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Russian Twist (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Incline Pushdown (Cable)
1
8-12 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Russian Twist (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Incline Pushdown (Cable)
1
8-12 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Russian Twist (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Incline Pushdown (Cable)
1
8-12 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Russian Twist (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Incline Pushdown (Cable)
1
8-12 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Russian Twist (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Incline Pushdown (Cable)
1
8-12 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Russian Twist (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Incline Pushdown (Cable)
1
8-12 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Russian Twist (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Incline Pushdown (Cable)
1
8-12 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Russian Twist (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Incline Pushdown (Cable)
1
8-12 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Russian Twist (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Incline Pushdown (Cable)
1
8-12 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Russian Twist (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Incline Pushdown (Cable)
1
8-12 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Russian Twist (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6-12 reps
-
2
Pullover (Dumbbell)
3
8-12 reps
-
3
Incline Pushdown (Cable)
1
8-12 reps
-
4
JM Press (Smith Machine)
3
6-10 reps
-
5
Reverse Pec Deck
2
10-15 reps
-
6
Russian Twist (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Seated Calf Raise
4
8-12 reps
-
4
Hip Thrust (Barbell)
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
Stiff Leg Deadlift
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Seated Calf Raise
4
8-12 reps
-
4
Hip Thrust (Barbell)
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
Stiff Leg Deadlift
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Seated Calf Raise
4
8-12 reps
-
4
Hip Thrust (Barbell)
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
Stiff Leg Deadlift
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Seated Calf Raise
4
8-12 reps
-
4
Hip Thrust (Barbell)
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
Stiff Leg Deadlift
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Seated Calf Raise
4
8-12 reps
-
4
Hip Thrust (Barbell)
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
Stiff Leg Deadlift
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Seated Calf Raise
4
8-12 reps
-
4
Hip Thrust (Barbell)
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
Stiff Leg Deadlift
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Seated Calf Raise
4
8-12 reps
-
4
Hip Thrust (Barbell)
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
Stiff Leg Deadlift
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Seated Calf Raise
4
8-12 reps
-
4
Hip Thrust (Barbell)
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
Stiff Leg Deadlift
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Seated Calf Raise
4
8-12 reps
-
4
Hip Thrust (Barbell)
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
Stiff Leg Deadlift
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Seated Calf Raise
4
8-12 reps
-
4
Hip Thrust (Barbell)
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
Stiff Leg Deadlift
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Seated Calf Raise
4
8-12 reps
-
4
Hip Thrust (Barbell)
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
Stiff Leg Deadlift
3
6-10 reps
-
2
Squat (Smith Machine)
3
6-10 reps
-
3
Seated Calf Raise
4
8-12 reps
-
4
Hip Thrust (Barbell)
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 (Barbell)
3
7-9 reps
-
2
AD Press (Smith Machine)
2
7-9 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-9 reps
-
2
AD Press (Smith Machine)
2
7-9 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-15 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-9 reps
-
2
AD Press (Smith Machine)
2
7-9 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-9 reps
-
2
AD Press (Smith Machine)
2
7-9 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-9 reps
-
2
AD Press (Smith Machine)
2
7-9 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-9 reps
-
2
AD Press (Smith Machine)
2
7-9 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-9 reps
-
2
AD Press (Smith Machine)
2
7-9 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-9 reps
-
2
AD Press (Smith Machine)
2
7-9 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-9 reps
-
2
AD Press (Smith Machine)
2
7-9 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-9 reps
-
2
AD Press (Smith Machine)
2
7-9 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-9 reps
-
2
AD Press (Smith Machine)
2
7-9 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Wrist Curls
1
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
7-9 reps
-
2
AD Press (Smith Machine)
2
7-9 reps
-
3A
Incline Curl (Dumbbell)
3
6-12 reps
-
3B
Lateral Raise (Dumbbell)
3
10-20 reps
-
4A
Fly Press (Dumbbell)
2
8-12 reps
-
4B
Reverse Bicep Curl (EZ Bar)
2
8-12 reps
-
5
Wrist Curls
1
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2
Pull-Up (Weighted)
1
6-10 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Seated Overhead Extension (EZ Bar)
4
8-12 reps
-
5
Power Shrug
2
6-10 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2
Pull-Up (Weighted)
1
6-10 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Seated Overhead Extension (EZ Bar)
4
8-12 reps
-
5
Power Shrug
2
6-10 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2
Pull-Up (Weighted)
1
6-10 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Seated Overhead Extension (EZ Bar)
4
8-12 reps
-
5
Power Shrug
2
6-10 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2
Pull-Up (Weighted)
1
6-10 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Seated Overhead Extension (EZ Bar)
4
8-12 reps
-
5
Power Shrug
2
6-10 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2
Pull-Up (Weighted)
1
6-10 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Seated Overhead Extension (EZ Bar)
4
8-12 reps
-
5
Power Shrug
2
6-10 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2
Pull-Up (Weighted)
1
6-10 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Seated Overhead Extension (EZ Bar)
4
8-12 reps
-
5
Power Shrug
2
6-10 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2
Pull-Up (Weighted)
1
6-10 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Seated Overhead Extension (EZ Bar)
4
8-12 reps
-
5
Power Shrug
2
6-10 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2
Pull-Up (Weighted)
1
6-10 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Seated Overhead Extension (EZ Bar)
4
8-12 reps
-
5
Power Shrug
2
6-10 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2
Pull-Up (Weighted)
1
6-10 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Seated Overhead Extension (EZ Bar)
4
8-12 reps
-
5
Power Shrug
2
6-10 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2
Pull-Up (Weighted)
1
6-10 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Seated Overhead Extension (EZ Bar)
4
8-12 reps
-
5
Power Shrug
2
6-10 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2
Pull-Up (Weighted)
1
6-10 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Seated Overhead Extension (EZ Bar)
4
8-12 reps
-
5
Power Shrug
2
6-10 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
3
4-8 reps
-
2
Pull-Up (Weighted)
1
6-10 reps
-
3
Kelso Shrug
3
6-12 reps
-
4
Seated Overhead Extension (EZ Bar)
4
8-12 reps
-
5
Power Shrug
2
6-10 reps
-
6
Reverse Pec Deck
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
5-10 reps
-
2
Walking Lunge (Dumbbell)
1
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
2
8-14 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
5-10 reps
-
2
Walking Lunge (Dumbbell)
1
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Seated Hamstring Curl
2
8-14 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
5-10 reps
-
2
Walking Lunge (Dumbbell)
1
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
2
8-14 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
5-10 reps
-
2
Walking Lunge (Dumbbell)
1
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
2
8-14 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
5-10 reps
-
2
Walking Lunge (Dumbbell)
1
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
2
8-14 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
5-10 reps
-
2
Walking Lunge (Dumbbell)
1
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
2
8-14 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
5-10 reps
-
2
Walking Lunge (Dumbbell)
1
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
2
8-14 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
5-10 reps
-
2
Walking Lunge (Dumbbell)
1
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
2
8-14 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
5-10 reps
-
2
Walking Lunge (Dumbbell)
1
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
2
8-14 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
5-10 reps
-
2
Walking Lunge (Dumbbell)
1
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
2
8-14 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
5-10 reps
-
2
Walking Lunge (Dumbbell)
1
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
2
8-14 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
4
5-10 reps
-
2
Walking Lunge (Dumbbell)
1
8-12 reps
-
3
Leg Extension
3
10-15 reps
-
4
Leg Curl
2
8-14 reps
-
5
Cable Crunch
3
10-15 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
Week 1
1 / 12 Weeks
Day 3
1
Stiff Leg Deadlift3 Sets
6-10 Reps
-
2
Squat (Smith Machine)3 Sets
6-10 Reps
-
3
Seated Calf Raise4 Sets
8-12 Reps
-
4
Hip Thrust (Barbell)3 Sets
8-12 Reps
-
5
Decline Sit Up (Weighted)2 Sets
8-12 Reps
-
6
Bent Leg Raise2 Sets
AMRAP
-
Day 6
1
Calf Raise (Leg Press)4 Sets
5-10 Reps
-
2
Walking Lunge (Dumbbell)1 Set
8-12 Reps
-
3
Leg Extension3 Sets
10-15 Reps
-
4
Leg Curl2 Sets
8-14 Reps
-
5
Cable Crunch3 Sets
10-15 Reps
-
6
Hip Adductor (Machine)2 Sets
8-12 Reps
-
Day 2
1
Seated Row (Cable)3 Sets
6-12 Reps
-
2
Pullover (Dumbbell)3 Sets
8-12 Reps
-
3
Incline Pushdown (Cable)1 Set
8-12 Reps
-
4
JM Press (Smith Machine)3 Sets
6-10 Reps
-
5
Reverse Pec Deck2 Sets
10-15 Reps
-
6
Russian Twist (Dumbbell)3 Sets
8-12 Reps
-
Day 5
1
Pull-Up (Neutral Grip, Weighted)3 Sets
4-8 Reps
-
2
Pull-Up (Weighted)1 Set
6-10 Reps
-
3
Kelso Shrug3 Sets
6-12 Reps
-
4
Seated Overhead Extension (EZ Bar)4 Sets
8-12 Reps
-
5
Power Shrug2 Sets
6-10 Reps
-
6
Reverse Pec Deck2 Sets
10-15 Reps
-
Day 1
1
Bench Press (Smith Machine)4 Sets
5-8 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)2 Sets
8-12 Reps
-
3A
Preacher Curl (EZ Bar)3 Sets
6-12 Reps
-
3B
Lateral Raise (Dumbbell)3 Sets
10-20 Reps
-
4
Hammer Curl (Cable)2 Sets
8-12 Reps
-
5
Fly Press (Dumbbell)1 Set
8-12 Reps
-
Day 4
1
Incline Bench Press (Barbell)3 Sets
7-9 Reps
-
2
AD Press (Smith Machine)2 Sets
7-9 Reps
-
3A
Incline Curl (Dumbbell)3 Sets
6-12 Reps
-
3B
Lateral Raise (Dumbbell)3 Sets
10-20 Reps
-
4A
Fly Press (Dumbbell)2 Sets
8-12 Reps
-
4B
Reverse Bicep Curl (EZ Bar)2 Sets
8-12 Reps
-
5
Wrist Curls1 Set
8-12 Reps
-