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BoostcampPNG

5 day ppl ul

by Abdelrahman Ahmed
1 athletes joined

Program Description

Hypertrophy

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    Sep 24, 2025 12:34
  • Last Edited
    Oct 04, 2025 01:07

Summary

Unlock your strength potential with the 5 Day PPL UL program, a comprehensive 18-week training plan designed for dedicated lifters. This program features a balanced blend of upper and lower body workouts, along with push and pull days, ensuring all muscle groups are effectively targeted. With a commitment of 7 days a week, you'll engage in a variety of exercises, including barbell and machine movements, to build muscle and enhance your overall fitness. Get ready to elevate your training and achieve your goals with this structured and dynamic approach!
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
9.1%
Upper Back
8.4%
Quadriceps
8.4%
Chest
8.3%
Biceps
8.3%
Abs
8%
Triceps
7.5%
Front Delts
6.4%
Calves
6.4%
Glutes
6.1%
Lats
6%
Forearms
4.6%
Middle Delts
3.9%
Lower Back
3.8%
Rear Delts
3.8%
Adductors
0.8%
Abductors
0.4%
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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
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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 (Barbell)
4
-
2
Lat Pulldown (Single Arm)
4
-
3
Face Pull
3
-
4A
Cable Crunch
3
-
4B
Lateral Raise (Cable)
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Single Arm)
4
-
3
Face Pull
3
-
4A
Cable Crunch
3
-
4B
Lateral Raise (Cable)
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Single Arm)
4
-
3
Face Pull
3
-
4A
Cable Crunch
3
-
4B
Lateral Raise (Cable)
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Single Arm)
4
-
3
Face Pull
3
-
4A
Cable Crunch
3
-
4B
Lateral Raise (Cable)
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Single Arm)
4
-
3
Face Pull
3
-
4A
Cable Crunch
3
-
4B
Lateral Raise (Cable)
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Single Arm)
4
-
3
Face Pull
3
-
4A
Cable Crunch
3
-
4B
Lateral Raise (Cable)
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Single Arm)
4
-
3
Face Pull
3
-
4A
Cable Crunch
3
-
4B
Lateral Raise (Cable)
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Single Arm)
4
-
3
Face Pull
3
-
4A
Cable Crunch
3
-
4B
Lateral Raise (Cable)
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Single Arm)
4
-
3
Face Pull
3
-
4A
Cable Crunch
3
-
4B
Lateral Raise (Cable)
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Single Arm)
4
-
3
Face Pull
3
-
4A
Cable Crunch
3
-
4B
Lateral Raise (Cable)
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Single Arm)
4
-
3
Face Pull
3
-
4A
Cable Crunch
3
-
4B
Lateral Raise (Cable)
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Single Arm)
4
-
3
Face Pull
3
-
4A
Cable Crunch
3
-
4B
Lateral Raise (Cable)
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Single Arm)
4
-
3
Face Pull
3
-
4A
Cable Crunch
3
-
4B
Lateral Raise (Cable)
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Single Arm)
4
-
3
Face Pull
3
-
4A
Cable Crunch
3
-
4B
Lateral Raise (Cable)
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Single Arm)
4
-
3
Face Pull
3
-
4A
Cable Crunch
3
-
4B
Lateral Raise (Cable)
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Single Arm)
4
-
3
Face Pull
3
-
4A
Cable Crunch
3
-
4B
Lateral Raise (Cable)
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Single Arm)
4
-
3
Face Pull
3
-
4A
Cable Crunch
3
-
4B
Lateral Raise (Cable)
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Leg Press)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
-
2
Lat Pulldown (Single Arm)
4
-
3
Face Pull
3
-
4A
Cable Crunch
3
-
4B
Lateral Raise (Cable)
3
-
5
Reverse Bicep Curl (EZ Bar)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Wrist Curls
3
-
5
Decline Crunch (Weighted)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Wrist Curls
3
-
5
Decline Crunch (Weighted)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Wrist Curls
3
-
5
Decline Crunch (Weighted)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Wrist Curls
3
-
5
Decline Crunch (Weighted)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Wrist Curls
3
-
5
Decline Crunch (Weighted)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Wrist Curls
3
-
5
Decline Crunch (Weighted)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Wrist Curls
3
-
5
Decline Crunch (Weighted)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Wrist Curls
3
-
5
Decline Crunch (Weighted)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Wrist Curls
3
-
5
Decline Crunch (Weighted)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Wrist Curls
3
-
5
Decline Crunch (Weighted)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Wrist Curls
3
-
5
Decline Crunch (Weighted)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Wrist Curls
3
-
5
Decline Crunch (Weighted)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Wrist Curls
3
-
5
Decline Crunch (Weighted)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Wrist Curls
3
-
5
Decline Crunch (Weighted)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Wrist Curls
3
-
5
Decline Crunch (Weighted)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Wrist Curls
3
-
5
Decline Crunch (Weighted)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Wrist Curls
3
-
5
Decline Crunch (Weighted)
3
-
6
Calf Raise (Leg Press)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Hack Squat
3
-
3
Romanian Deadlift (Dumbbell)
3
-
4
Wrist Curls
3
-
5
Decline Crunch (Weighted)
3
-
6
Calf Raise (Leg Press)
3
-
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Shoulder Press (Machine)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Shoulder Press (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
3
-
3
Pec Deck (Machine)
3
-
4
Overhead Tricep Extension (Cable)
3
-
5
Tricep Pushdown (Cable)
2
-
6
Shoulder Press (Machine)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported T-Bar Row
3
-
3
Seated Row (Machine)
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported T-Bar Row
3
-
3
Seated Row (Machine)
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported T-Bar Row
3
-
3
Seated Row (Machine)
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported T-Bar Row
3
-
3
Seated Row (Machine)
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported T-Bar Row
3
-
3
Seated Row (Machine)
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported T-Bar Row
3
-
3
Seated Row (Machine)
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported T-Bar Row
3
-
3
Seated Row (Machine)
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported T-Bar Row
3
-
3
Seated Row (Machine)
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported T-Bar Row
3
-
3
Seated Row (Machine)
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported T-Bar Row
3
-
3
Seated Row (Machine)
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported T-Bar Row
3
-
3
Seated Row (Machine)
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported T-Bar Row
3
-
3
Seated Row (Machine)
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported T-Bar Row
3
-
3
Seated Row (Machine)
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported T-Bar Row
3
-
3
Seated Row (Machine)
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported T-Bar Row
3
-
3
Seated Row (Machine)
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported T-Bar Row
3
-
3
Seated Row (Machine)
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Reverse Pec Deck
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported T-Bar Row
3
-
3
Seated Row (Machine)
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported T-Bar Row
3
-
3
Seated Row (Machine)
3
-
4
Preacher Curl (Barbell)
3
-
5
Bicep Curl (Barbell)
3
-
6
Reverse Pec Deck
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
4
-
5
Cable Crunch
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
4
-
5
Cable Crunch
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
4
-
5
Cable Crunch
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
4
-
5
Cable Crunch
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
4
-
5
Cable Crunch
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
4
-
5
Cable Crunch
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
4
-
5
Cable Crunch
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
4
-
5
Cable Crunch
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
4
-
5
Cable Crunch
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
4
-
5
Cable Crunch
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
4
-
5
Cable Crunch
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
4
-
5
Cable Crunch
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
4
-
5
Cable Crunch
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
4
-
5
Cable Crunch
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
4
-
5
Cable Crunch
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
4
-
5
Cable Crunch
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
4
-
5
Cable Crunch
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
-
2
Leg Extension
3
-
3
Lying Leg Curl
3
-
4
Calf Raise (Leg Press)
4
-
5
Cable Crunch
3
-
6
Romanian Deadlift (Barbell)
3
-
Day 7
No exercises added to this day
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
4 Sets
-
2
Lat Pulldown (Single Arm)
4 Sets
-
3
Face Pull
3 Sets
-
4A
Cable Crunch
3 Sets
-
4B
Lateral Raise (Cable)
3 Sets
-
5
Reverse Bicep Curl (EZ Bar)
3 Sets
-
6
Calf Raise (Leg Press)
3 Sets
-
Day 2
1
Squat (Barbell)
3 Sets
-
2
Hack Squat
3 Sets
-
3
Romanian Deadlift (Dumbbell)
3 Sets
-
4
Wrist Curls
3 Sets
-
5
Decline Crunch (Weighted)
3 Sets
-
6
Calf Raise (Leg Press)
3 Sets
-
Day 3
No exercises added to this day
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Chest Press (Machine)
3 Sets
-
3
Pec Deck (Machine)
3 Sets
-
4
Overhead Tricep Extension (Cable)
3 Sets
-
5
Tricep Pushdown (Cable)
2 Sets
-
6
Shoulder Press (Machine)
2 Sets
-
Day 5
1
Wide Grip Lat Pulldown
3 Sets
-
2
Chest Supported T-Bar Row
3 Sets
-
3
Seated Row (Machine)
3 Sets
-
4
Preacher Curl (Barbell)
3 Sets
-
5
Bicep Curl (Barbell)
3 Sets
-
6
Reverse Pec Deck
3 Sets
-
Day 6
1
Leg Press (45 Degrees)
3 Sets
-
2
Leg Extension
3 Sets
-
3
Lying Leg Curl
3 Sets
-
4
Calf Raise (Leg Press)
4 Sets
-
5
Cable Crunch
3 Sets
-
6
Romanian Deadlift (Barbell)
3 Sets
-
Day 7
No exercises added to this day