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hypertrophy pplpp
by Jinsu K.
4 athletes joined
Program Description
Hypertrophy Program for people training legs only once a week. If the same type of machine is not available, switch to free weights.
Program Overview
Level
Intermediate, Novice
Goal
Bodybuilding, Powerlifting
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
90 minutes
Created
Jun 14, 2024 12:08
Last Edited
Jun 18, 2024 08:28
down_app
Week 1
1 / 8 Weeks
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
12 Reps
@6
@8
@10
@9
3
ISO Lateral Row
3 Sets
8-12 Reps
4
D.Y Row
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
8 Reps
6
Face Pull
5 Sets
15-20 Reps
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
9
Hammer Curl
1 Set
2 Sets
12 Reps
8 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
1 Reps
10 Reps
75%
85%
95%
70%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
5
Dip (Assisted)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
7
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
8 Reps
12 Reps
75%
85%
95%
70%
60%
2
Leg Press
3 Sets
8-12 Reps
@8
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Overhead Press (Barbell)
5 Sets
8-12 Reps
70%
6
Overhead Press (Machine)
5 Sets
8-12 Reps
7
Lateral Raise (Dumbbell)
5 Sets
10-12 Reps
Day 4
1
Pull-Up (Assisted)
2 Sets
8-12 Reps
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
12 Reps
@6
@8
@10
@9
3
Lat Pulldown
3 Sets
8-12 Reps
4
D.Y Row
3 Sets
8-12 Reps
5
High Row
3 Sets
8-12 Reps
6
Face Pull
5 Sets
15-20 Reps
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
9
Hammer Curl
1 Set
2 Sets
12 Reps
8 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
5
Dip (Assisted)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
7
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-
8
Overhead Press (Machine)
5 Sets
10-12 Reps
9
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
12 Reps
@6
@8
@10
@9
3
ISO Lateral Row
3 Sets
8-12 Reps
4
D.Y Row
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
8 Reps
6
Face Pull
5 Sets
15-20 Reps
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
9
Hammer Curl
1 Set
2 Sets
12 Reps
8 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
1 Reps
10 Reps
75%
85%
95%
70%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
5
Dip (Assisted)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
7
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
8 Reps
12 Reps
75%
85%
95%
70%
60%
2
Leg Press
3 Sets
8-12 Reps
@8
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Overhead Press (Barbell)
5 Sets
8-12 Reps
70%
6
Overhead Press (Machine)
5 Sets
8-12 Reps
7
Lateral Raise (Dumbbell)
5 Sets
10-12 Reps
Day 4
1
Pull-Up (Assisted)
2 Sets
8-12 Reps
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
12 Reps
@6
@8
@10
@9
3
Lat Pulldown
3 Sets
8-12 Reps
4
D.Y Row
3 Sets
8-12 Reps
5
High Row
3 Sets
8-12 Reps
6
Face Pull
5 Sets
15-20 Reps
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
9
Hammer Curl
1 Set
2 Sets
12 Reps
8 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
5
Dip (Assisted)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
7
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-
8
Overhead Press (Machine)
5 Sets
10-12 Reps
9
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
12 Reps
@6
@8
@10
@9
3
ISO Lateral Row
3 Sets
8-12 Reps
4
D.Y Row
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
8 Reps
6
Face Pull
5 Sets
15-20 Reps
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
9
Hammer Curl
1 Set
2 Sets
12 Reps
8 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
1 Reps
10 Reps
75%
85%
95%
70%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
5
Dip (Assisted)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
7
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
8 Reps
12 Reps
75%
85%
95%
70%
60%
2
Leg Press
3 Sets
8-12 Reps
@8
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Overhead Press (Barbell)
5 Sets
8-12 Reps
70%
6
Overhead Press (Machine)
5 Sets
8-12 Reps
7
Lateral Raise (Dumbbell)
5 Sets
10-12 Reps
Day 4
1
Pull-Up (Assisted)
2 Sets
8-12 Reps
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
12 Reps
@6
@8
@10
@9
3
Lat Pulldown
3 Sets
8-12 Reps
4
D.Y Row
3 Sets
8-12 Reps
5
High Row
3 Sets
8-12 Reps
6
Face Pull
5 Sets
15-20 Reps
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
9
Hammer Curl
1 Set
2 Sets
12 Reps
8 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
5
Dip (Assisted)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
7
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-
8
Overhead Press (Machine)
5 Sets
10-12 Reps
9
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
12 Reps
@6
@8
@10
@9
3
ISO Lateral Row
3 Sets
8-12 Reps
4
D.Y Row
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
8 Reps
6
Face Pull
5 Sets
15-20 Reps
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
9
Hammer Curl
1 Set
2 Sets
12 Reps
8 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
1 Reps
10 Reps
75%
85%
95%
70%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
5
Dip (Assisted)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
7
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
8 Reps
12 Reps
75%
85%
95%
70%
60%
2
Leg Press
3 Sets
8-12 Reps
@8
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Overhead Press (Barbell)
5 Sets
8-12 Reps
70%
6
Overhead Press (Machine)
5 Sets
8-12 Reps
7
Lateral Raise (Dumbbell)
5 Sets
10-12 Reps
Day 4
1
Pull-Up (Assisted)
2 Sets
8-12 Reps
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
12 Reps
@6
@8
@10
@9
3
Lat Pulldown
3 Sets
8-12 Reps
4
D.Y Row
3 Sets
8-12 Reps
5
High Row
3 Sets
8-12 Reps
6
Face Pull
5 Sets
15-20 Reps
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
9
Hammer Curl
1 Set
2 Sets
12 Reps
8 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
5
Dip (Assisted)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
7
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-
8
Overhead Press (Machine)
5 Sets
10-12 Reps
9
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
12 Reps
@6
@8
@10
@9
3
ISO Lateral Row
3 Sets
8-12 Reps
4
D.Y Row
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
8 Reps
6
Face Pull
5 Sets
15-20 Reps
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
9
Hammer Curl
1 Set
2 Sets
12 Reps
8 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
1 Reps
10 Reps
75%
85%
95%
70%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
5
Dip (Assisted)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
7
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
8 Reps
12 Reps
75%
85%
95%
70%
60%
2
Leg Press
3 Sets
8-12 Reps
@8
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Overhead Press (Barbell)
5 Sets
8-12 Reps
70%
6
Overhead Press (Machine)
5 Sets
8-12 Reps
7
Lateral Raise (Dumbbell)
5 Sets
10-12 Reps
Day 4
1
Pull-Up (Assisted)
2 Sets
8-12 Reps
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
12 Reps
@6
@8
@10
@9
3
Lat Pulldown
3 Sets
8-12 Reps
4
D.Y Row
3 Sets
8-12 Reps
5
High Row
3 Sets
8-12 Reps
6
Face Pull
5 Sets
15-20 Reps
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
9
Hammer Curl
1 Set
2 Sets
12 Reps
8 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
5
Dip (Assisted)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
7
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-
8
Overhead Press (Machine)
5 Sets
10-12 Reps
9
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
12 Reps
@6
@8
@10
@9
3
ISO Lateral Row
3 Sets
8-12 Reps
4
D.Y Row
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
8 Reps
6
Face Pull
5 Sets
15-20 Reps
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
9
Hammer Curl
1 Set
2 Sets
12 Reps
8 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
1 Reps
10 Reps
75%
85%
95%
70%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
5
Dip (Assisted)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
7
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
8 Reps
12 Reps
75%
85%
95%
70%
60%
2
Leg Press
3 Sets
8-12 Reps
@8
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Overhead Press (Barbell)
5 Sets
8-12 Reps
70%
6
Overhead Press (Machine)
5 Sets
8-12 Reps
7
Lateral Raise (Dumbbell)
5 Sets
10-12 Reps
Day 4
1
Pull-Up (Assisted)
2 Sets
8-12 Reps
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
12 Reps
@6
@8
@10
@9
3
Lat Pulldown
3 Sets
8-12 Reps
4
D.Y Row
3 Sets
8-12 Reps
5
High Row
3 Sets
8-12 Reps
6
Face Pull
5 Sets
15-20 Reps
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
9
Hammer Curl
1 Set
2 Sets
12 Reps
8 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
5
Dip (Assisted)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
7
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-
8
Overhead Press (Machine)
5 Sets
10-12 Reps
9
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
12 Reps
@6
@8
@10
@9
3
ISO Lateral Row
3 Sets
8-12 Reps
4
D.Y Row
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
8 Reps
6
Face Pull
5 Sets
15-20 Reps
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
9
Hammer Curl
1 Set
2 Sets
12 Reps
8 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
1 Reps
10 Reps
75%
85%
95%
70%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
5
Dip (Assisted)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
7
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
8 Reps
12 Reps
75%
85%
95%
70%
60%
2
Leg Press
3 Sets
8-12 Reps
@8
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Overhead Press (Barbell)
5 Sets
8-12 Reps
70%
6
Overhead Press (Machine)
5 Sets
8-12 Reps
7
Lateral Raise (Dumbbell)
5 Sets
10-12 Reps
Day 4
1
Pull-Up (Assisted)
2 Sets
8-12 Reps
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
12 Reps
@6
@8
@10
@9
3
Lat Pulldown
3 Sets
8-12 Reps
4
D.Y Row
3 Sets
8-12 Reps
5
High Row
3 Sets
8-12 Reps
6
Face Pull
5 Sets
15-20 Reps
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
9
Hammer Curl
1 Set
2 Sets
12 Reps
8 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
5
Dip (Assisted)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
7
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-
8
Overhead Press (Machine)
5 Sets
10-12 Reps
9
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
Day 1
1
Pull-Up (Bodyweight)
3 Sets
12 Reps
@8
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
12 Reps
@6
@8
@10
@9
3
ISO Lateral Row
3 Sets
8-12 Reps
4
D.Y Row
3 Sets
8-12 Reps
5
Single Arm Row (Dumbbell)
1 Set
2 Sets
12 Reps
8 Reps
6
Face Pull
5 Sets
15-20 Reps
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
9
Hammer Curl
1 Set
2 Sets
12 Reps
8 Reps
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
3 Sets
5 Reps
3 Reps
1 Reps
10 Reps
75%
85%
95%
70%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
5
Dip (Assisted)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
7
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
2 Sets
1 Set
5 Reps
3 Reps
1 Reps
8 Reps
12 Reps
75%
85%
95%
70%
60%
2
Leg Press
3 Sets
8-12 Reps
@8
3
Leg Curl
3 Sets
8-12 Reps
4
Leg Extension
3 Sets
8-12 Reps
5
Overhead Press (Barbell)
5 Sets
8-12 Reps
70%
6
Overhead Press (Machine)
5 Sets
8-12 Reps
7
Lateral Raise (Dumbbell)
5 Sets
10-12 Reps
Day 4
1
Pull-Up (Assisted)
2 Sets
8-12 Reps
2
Seated Row (Cable)
1 Set
1 Set
2 Sets
1 Set
12 Reps
12 Reps
10 Reps
12 Reps
@6
@8
@10
@9
3
Lat Pulldown
3 Sets
8-12 Reps
4
D.Y Row
3 Sets
8-12 Reps
5
High Row
3 Sets
8-12 Reps
6
Face Pull
5 Sets
15-20 Reps
7
Bicep Curl (Barbell)
3 Sets
8-12 Reps
8
Bicep Curl (Dumbbell)
3 Sets
12 Reps
9
Hammer Curl
1 Set
2 Sets
12 Reps
8 Reps
Day 5
1
Bench Press (Barbell)
3 Sets
8-12 Reps
70%
2
Chest Press (Machine)
1 Set
1 Set
2 Sets
1 Set
12-15 Reps
8-12 Reps
8-12 Reps
8-12 Reps
@6
@8
@9
@10
3
Incline Bench Press (Barbell)
3 Sets
8-10 Reps
4
Bench Press (Close Grip)
3 Sets
8-10 Reps
5
Dip (Assisted)
3 Sets
8-12 Reps
6
Tricep Extension (Cable)
1 Set
2 Sets
20 Reps
15 Reps
@7
@8
7
Lying Tricep Extension (Barbell)
2 Sets
1 Set
8-12 Reps
8-
8
Overhead Press (Machine)
5 Sets
10-12 Reps
9
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps