Program Description
A strength-anchored, aesthetic-focused PPL designed to expand your upper frame while maintaining real performance. This routine prioritizes side and rear delts, lat width, upper chest fullness, and arm development to create a powerful V-taper without sacrificing compound strength. Using double progression on all major lifts, the program drives steady, sustainable overload while managing fatigue and joint stress. Core training emphasizes anti-extension and deep abdominal control to maintain a tight waist and strong brace for heavy lifts. The goal isn’t just to get bigger — it’s to build visible structure: wider shoulders, thicker arms, fuller chest, tighter midsection. This is a long-term physique phase built to grow intelligently, not recklessly.
Program Overview
- LevelIntermediate
- GoalPowerbuilding
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout60 minutes
- CreatedFeb 26, 2026 04:45
- Last EditedFeb 26, 2026 05:41
Muscle Engagement
Front
Back
MuscleSet
Abs
10.9%
Triceps
9.4%
Front Delts
9.4%
Upper Back
8.9%
Hamstrings
8.1%
Middle Delts
7.9%
Biceps
7.2%
Glutes
6.8%
Rear Delts
6.4%
Lats
6%
Quadriceps
5.5%
Chest
5.1%
Calves
3%
Lower Back
2.8%
Forearms
2.1%
Adductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Dip (Weighted)
3
4-6 reps
-
3
Lateral Raise (Dumbbell)
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Dip (Weighted)
3
4-6 reps
-
3
Lateral Raise (Dumbbell)
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Dip (Weighted)
3
4-6 reps
-
3
Lateral Raise (Dumbbell)
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Dip (Weighted)
3
4-6 reps
-
3
Lateral Raise (Dumbbell)
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Dip (Weighted)
3
4-6 reps
-
3
Lateral Raise (Dumbbell)
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Dip (Weighted)
3
4-6 reps
-
3
Lateral Raise (Dumbbell)
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Dip (Weighted)
3
4-6 reps
-
3
Lateral Raise (Dumbbell)
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Dip (Weighted)
3
4-6 reps
-
3
Lateral Raise (Dumbbell)
4
15-20 reps
-
4
Overhead Tricep Extension (Cable)
3
10-12 reps
-
5
Hanging Leg Raise
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
One Arm Lateral Raise (Cable)
3
20-25 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
One Arm Lateral Raise (Cable)
3
20-25 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
One Arm Lateral Raise (Cable)
3
20-25 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
One Arm Lateral Raise (Cable)
3
20-25 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
One Arm Lateral Raise (Cable)
3
20-25 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
One Arm Lateral Raise (Cable)
3
20-25 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
One Arm Lateral Raise (Cable)
3
20-25 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Cable Crunch
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Chin-Up (Weighted)
3
5-8 reps
-
3
Chest Supported Row (Machine)
3
6-8 reps
-
4
Rear Delt Fly (Dumbbell)
3
12-15 reps
-
5
One Arm Lateral Raise (Cable)
3
20-25 reps
-
6
Bicep Curl (Barbell)
3
6-10 reps
-
7
Cable Crunch
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hip Thrust (Machine)
3
5-8 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Plank
3
20-40 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hip Thrust (Machine)
3
5-8 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Plank
3
20-40 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hip Thrust (Machine)
3
5-8 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Plank
3
20-40 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hip Thrust (Machine)
3
5-8 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Plank
3
20-40 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hip Thrust (Machine)
3
5-8 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Plank
3
20-40 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hip Thrust (Machine)
3
5-8 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Plank
3
20-40 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hip Thrust (Machine)
3
5-8 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Plank
3
20-40 secs
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
3-5 reps
-
2
Hip Thrust (Machine)
3
5-8 reps
-
3
Lying Leg Curl
3
10-12 reps
-
4
Standing Calf Raise
3
10-12 reps
-
5
Plank
3
20-40 secs
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Machine)
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Face Pull
2
15-20 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Machine)
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Face Pull
2
15-20 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Machine)
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Face Pull
2
15-20 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Machine)
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Face Pull
2
15-20 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Machine)
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Face Pull
2
15-20 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Machine)
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Face Pull
2
15-20 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Machine)
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Face Pull
2
15-20 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
3-5 reps
-
2
Incline Bench Press (Dumbbell)
3
8-12 reps
-
3
Bench Press (Dumbbell)
3
8-12 reps
-
4
Lateral Raise (Machine)
4
15-20 reps
-
5
Tricep Pushdown (Cable)
4
12-15 reps
-
6
Face Pull
2
15-20 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Reverse Pec Deck
4
12-20 reps
-
4
One Arm Lateral Raise (Cable)
3
20-25 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Pallof Press
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Reverse Pec Deck
4
12-20 reps
-
4
One Arm Lateral Raise (Cable)
3
20-25 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Pallof Press
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Reverse Pec Deck
4
12-20 reps
-
4
One Arm Lateral Raise (Cable)
3
20-25 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Pallof Press
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Reverse Pec Deck
4
12-20 reps
-
4
One Arm Lateral Raise (Cable)
3
20-25 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Pallof Press
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Reverse Pec Deck
4
12-20 reps
-
4
One Arm Lateral Raise (Cable)
3
20-25 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Pallof Press
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Reverse Pec Deck
4
12-20 reps
-
4
One Arm Lateral Raise (Cable)
3
20-25 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Pallof Press
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Reverse Pec Deck
4
12-20 reps
-
4
One Arm Lateral Raise (Cable)
3
20-25 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Pallof Press
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
2
Seated Row (Cable)
4
8-12 reps
-
3
Reverse Pec Deck
4
12-20 reps
-
4
One Arm Lateral Raise (Cable)
3
20-25 reps
-
5
Hammer Curl (Dumbbell)
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
12-15 reps
-
7
Pallof Press
3
10-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Decline Crunch
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Decline Crunch
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Decline Crunch
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Decline Crunch
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Decline Crunch
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Decline Crunch
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Decline Crunch
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
6-10 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Seated Calf Raise
4
12-15 reps
-
6
Decline Crunch
3
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
3-5 Reps
-
2
Dip (Weighted)3 Sets
4-6 Reps
-
3
Lateral Raise (Dumbbell)4 Sets
15-20 Reps
-
4
Overhead Tricep Extension (Cable)3 Sets
10-12 Reps
-
5
Hanging Leg Raise3 Sets
10-15 Reps
-
Day 2
1
Deadlift (Barbell)3 Sets
3-5 Reps
-
2
Chin-Up (Weighted)3 Sets
5-8 Reps
-
3
Chest Supported Row (Machine)3 Sets
6-8 Reps
-
4
Rear Delt Fly (Dumbbell)3 Sets
12-15 Reps
-
5
One Arm Lateral Raise (Cable)3 Sets
20-25 Reps
-
6
Bicep Curl (Barbell)3 Sets
6-10 Reps
-
7
Cable Crunch3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)3 Sets
3-5 Reps
-
2
Hip Thrust (Machine)3 Sets
5-8 Reps
-
3
Lying Leg Curl3 Sets
10-12 Reps
-
4
Standing Calf Raise3 Sets
10-12 Reps
-
5
Plank3 Sets
20-40 secs
-
Day 4
1
Overhead Press (Barbell)3 Sets
3-5 Reps
-
2
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
3
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
4
Lateral Raise (Machine)4 Sets
15-20 Reps
-
5
Tricep Pushdown (Cable)4 Sets
12-15 Reps
-
6
Face Pull2 Sets
15-20 Reps
-
7
Ab Wheel3 Sets
8-12 Reps
-
Day 5
1
Lat Pulldown (Neutral Grip)4 Sets
8-12 Reps
-
2
Seated Row (Cable)4 Sets
8-12 Reps
-
3
Reverse Pec Deck4 Sets
12-20 Reps
-
4
One Arm Lateral Raise (Cable)3 Sets
20-25 Reps
-
5
Hammer Curl (Dumbbell)4 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)3 Sets
12-15 Reps
-
7
Pallof Press3 Sets
10-12 Reps
-
Day 6
1
Front Squat (Barbell)4 Sets
6-10 Reps
-
2
Hip Thrust (Machine)3 Sets
8-12 Reps
-
3
Leg Curl3 Sets
12-15 Reps
-
4
Leg Extension3 Sets
12-15 Reps
-
5
Seated Calf Raise4 Sets
12-15 Reps
-
6
Decline Crunch3 Sets
8-12 Reps
-