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PPL/UL

by Marina H.

Program Description

get huge and buff n shiiiiii

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Aug 26, 2025 06:38
  • Last Edited
    Aug 31, 2025 07:06

Summary

Transform your physique with the PPL/UL program, a dynamic 12-week training plan designed for those ready to elevate their strength and conditioning. Committing to five days a week, you'll alternate between push, pull, and leg workouts, focusing on compound and isolation movements to maximize muscle growth and endurance. Each session is meticulously crafted with targeted rep ranges and intensity levels, ensuring you stay challenged and engaged. Whether you're a seasoned lifter or just starting, this program will empower you to achieve your fitness goals and build a balanced, powerful physique.
Muscle Engagement
Front
Back
MuscleSet
Chest
10.5%
Glutes
10.4%
Upper Back
9.1%
Triceps
8.5%
Front Delts
8.2%
Hamstrings
8.1%
Lats
7.9%
Abs
7.6%
Quadriceps
7.2%
Biceps
6.1%
Lower Back
5%
Middle Delts
3.5%
Calves
3.4%
Rear Delts
2.1%
Forearms
1.9%
Adductors
0.6%
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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
Chest Press (Machine)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Push Up
4
4 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lu Raise
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Hanging Leg Raise
3
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Push Up
4
6 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lu Raise
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Push Up
4
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lu Raise
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Push Up
4
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lu Raise
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Hanging Leg Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Push Up
5
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lu Raise
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Push Up
5
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lu Raise
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Hanging Leg Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Push Up
5
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lu Raise
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Hanging Leg Raise
4
14 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Push Up
5
10 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lu Raise
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Hanging Leg Raise
4
8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Push Up
4
4 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lu Raise
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Push Up
4
5 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lu Raise
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Hanging Leg Raise
4
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Push Up
4
6 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lu Raise
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Hanging Leg Raise
4
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
4
8-10 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
10-12 reps
RPE 8
3
Push Up
4
8 reps
RPE 8
4
Seated Shoulder Press (Dumbbell)
3
10 reps
RPE 9
5
Lu Raise
3
12-15 reps
RPE 8
6
Overhead Tricep Extension (Cable)
3
10-12 reps
RPE 8
7
Hanging Leg Raise
4
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Pull-Up (Bodyweight)
4
4 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
4
10-12 reps
-
7
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Pull-Up (Bodyweight)
4
4 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
4
10-12 reps
-
7
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Pull-Up (Bodyweight)
4
5 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
4
10-12 reps
-
7
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Pull-Up (Bodyweight)
4
5 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
4
10-12 reps
-
7
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Pull-Up (Bodyweight)
5
5 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
4
10-12 reps
-
7
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Pull-Up (Bodyweight)
5
5 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
4
10-12 reps
-
7
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Pull-Up (Bodyweight)
6
4 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
4
10-12 reps
-
7
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Pull-Up (Bodyweight)
6
4 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
4
10-12 reps
-
7
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Pull-Up (Bodyweight)
6
5 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
4
10-12 reps
-
7
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Pull-Up (Bodyweight)
4
8 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
4
10-12 reps
-
7
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Pull-Up (Bodyweight)
3
10 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
4
10-12 reps
-
7
Dead Hang
3
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
8-10 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
Pull-Up (Bodyweight)
4
4 reps
-
4
Seated Row (Machine)
3
10-12 reps
-
5
Face Pull
3
12-15 reps
-
6
Bicep Curl (Barbell)
4
10-12 reps
-
7
Dead Hang
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Single Leg Hip Thrust
3
12-15 reps
-
6
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Single Leg Hip Thrust
3
12-15 reps
-
6
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Single Leg Hip Thrust
3
12-15 reps
-
6
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Single Leg Hip Thrust
3
12-15 reps
-
6
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Single Leg Hip Thrust
3
12-15 reps
-
6
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Single Leg Hip Thrust
3
12-15 reps
-
6
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Single Leg Hip Thrust
3
12-15 reps
-
6
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Single Leg Hip Thrust
3
12-15 reps
-
6
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Single Leg Hip Thrust
3
12-15 reps
-
6
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Single Leg Hip Thrust
3
12-15 reps
-
6
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Single Leg Hip Thrust
3
12-15 reps
-
6
Hanging Leg Raise
4
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
10-12 reps
-
4
Standing Calf Raise
4
15 reps
-
5
Single Leg Hip Thrust
3
12-15 reps
-
6
Hanging Leg Raise
4
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Ring Push Up
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pull-Up (Band)
3
6-8 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Ring Push Up
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pull-Up (Band)
3
6-8 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Ring Push Up
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pull-Up (Band)
3
6-8 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Ring Push Up
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pull-Up (Band)
3
6-8 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Ring Push Up
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pull-Up (Band)
3
6-8 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Ring Push Up
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pull-Up (Band)
3
6-8 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Ring Push Up
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pull-Up (Band)
3
6-8 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Ring Push Up
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pull-Up (Band)
3
6-8 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Ring Push Up
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pull-Up (Band)
3
6-8 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Ring Push Up
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pull-Up (Band)
3
6-8 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Ring Push Up
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pull-Up (Band)
3
6-8 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
6-8 reps
-
2
Ring Push Up
3
12-15 reps
-
3
Chest Fly (Cable)
3
12-15 reps
-
4
Pull-Up (Band)
3
6-8 reps
-
5
Bayesian Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Nordic Curl
3
6-8 reps
-
5
Standing Calf Raise
3
15-18 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Nordic Curl
3
6-8 reps
-
5
Standing Calf Raise
3
15-18 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Nordic Curl
3
6-8 reps
-
5
Standing Calf Raise
3
15-18 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Nordic Curl
3
6-8 reps
-
5
Standing Calf Raise
3
15-18 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Nordic Curl
3
6-8 reps
-
5
Standing Calf Raise
3
15-18 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Nordic Curl
3
6-8 reps
-
5
Standing Calf Raise
3
15-18 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Nordic Curl
3
6-8 reps
-
5
Standing Calf Raise
3
15-18 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Nordic Curl
3
6-8 reps
-
5
Standing Calf Raise
3
15-18 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Nordic Curl
3
6-8 reps
-
5
Standing Calf Raise
3
15-18 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Nordic Curl
3
6-8 reps
-
5
Standing Calf Raise
3
15-18 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Nordic Curl
3
6-8 reps
-
5
Standing Calf Raise
3
15-18 reps
-
6
Side Plank
3
0.5 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
8-10 reps
-
2
Hip Thrust (Machine)
4
8-10 reps
-
3
Walking Lunge (Dumbbell)
3
12-15 reps
-
4
Nordic Curl
3
6-8 reps
-
5
Standing Calf Raise
3
15-18 reps
-
6
Side Plank
3
0.5 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Chest Press (Machine)
4 Sets
8-10 Reps
@8
2
Incline Bench Press (Dumbbell)
3 Sets
10-12 Reps
@8
3
Push Up
4 Sets
4 Reps
@8
4
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
@9
5
Lu Raise
3 Sets
12-15 Reps
@8
6
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
@8
7
Hanging Leg Raise
3 Sets
8 Reps
-
Day 2
1
Barbell Row
4 Sets
8-10 Reps
-
2
Lat Pulldown
3 Sets
10-12 Reps
-
3
Pull-Up (Bodyweight)
4 Sets
4 Reps
-
4
Seated Row (Machine)
3 Sets
10-12 Reps
-
5
Face Pull
3 Sets
12-15 Reps
-
6
Bicep Curl (Barbell)
4 Sets
10-12 Reps
-
7
Dead Hang
3 Sets
AMRAP
-
Day 3
1
Hack Squat
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
10-12 Reps
-
4
Standing Calf Raise
4 Sets
15 Reps
-
5
Single Leg Hip Thrust
3 Sets
12-15 Reps
-
6
Hanging Leg Raise
4 Sets
8 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
6-8 Reps
-
2
Ring Push Up
3 Sets
12-15 Reps
-
3
Chest Fly (Cable)
3 Sets
12-15 Reps
-
4
Pull-Up (Band)
3 Sets
6-8 Reps
-
5
Bayesian Curl
3 Sets
12-15 Reps
-
Day 5
1
Front Squat (Barbell)
4 Sets
8-10 Reps
-
2
Hip Thrust (Machine)
4 Sets
8-10 Reps
-
3
Walking Lunge (Dumbbell)
3 Sets
12-15 Reps
-
4
Nordic Curl
3 Sets
6-8 Reps
-
5
Standing Calf Raise
3 Sets
15-18 Reps
-
6
Side Plank
3 Sets
0.5 mins
-