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BoostcampPNG

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 26, 2025 11:45
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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
-