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UL X PPL

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Program Description

This program is great if your looking for a template with 2x frequency I would definitely play around with the sets and exercises and find what works for you as this is just template and won’t work for everyone. Find what works for you get big and strong!

Program Overview

  • Level
    Intermediate
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 20, 2025 10:06
  • Last Edited
    Aug 21, 2025 02:33
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
RPE 9.5
3
Wide Grip Pull-Up
2
-
4
Lateral Raise (Cable)
2
-
5
Seated Row (Cable)
1
-
6
Overhead Extension (EZ Bar)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
RPE 9.5
3
Wide Grip Pull-Up
2
-
4
Lateral Raise (Cable)
2
-
5
Seated Row (Cable)
1
-
6
Overhead Extension (EZ Bar)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
RPE 9.5
3
Wide Grip Pull-Up
2
-
4
Lateral Raise (Cable)
2
-
5
Seated Row (Cable)
1
-
6
Overhead Extension (EZ Bar)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
RPE 9.5
3
Wide Grip Pull-Up
2
-
4
Lateral Raise (Cable)
2
-
5
Seated Row (Cable)
1
-
6
Overhead Extension (EZ Bar)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
RPE 9.5
3
Wide Grip Pull-Up
2
-
4
Lateral Raise (Cable)
2
-
5
Seated Row (Cable)
1
-
6
Overhead Extension (EZ Bar)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
RPE 9.5
3
Wide Grip Pull-Up
2
-
4
Lateral Raise (Cable)
2
-
5
Seated Row (Cable)
1
-
6
Overhead Extension (EZ Bar)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
RPE 9.5
3
Wide Grip Pull-Up
2
-
4
Lateral Raise (Cable)
2
-
5
Seated Row (Cable)
1
-
6
Overhead Extension (EZ Bar)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
RPE 9.5
3
Wide Grip Pull-Up
2
-
4
Lateral Raise (Cable)
2
-
5
Seated Row (Cable)
1
-
6
Overhead Extension (EZ Bar)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
RPE 9.5
3
Wide Grip Pull-Up
2
-
4
Lateral Raise (Cable)
2
-
5
Seated Row (Cable)
1
-
6
Overhead Extension (EZ Bar)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
RPE 9.5
3
Wide Grip Pull-Up
2
-
4
Lateral Raise (Cable)
2
-
5
Seated Row (Cable)
1
-
6
Overhead Extension (EZ Bar)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
RPE 9.5
3
Wide Grip Pull-Up
2
-
4
Lateral Raise (Cable)
2
-
5
Seated Row (Cable)
1
-
6
Overhead Extension (EZ Bar)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
RPE 9.5
3
Wide Grip Pull-Up
2
-
4
Lateral Raise (Cable)
2
-
5
Seated Row (Cable)
1
-
6
Overhead Extension (EZ Bar)
2
-
7
Incline Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
2
-
4
Leg Extension
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Decline Crunch (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
2
-
4
Leg Extension
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Decline Crunch (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
2
-
4
Leg Extension
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Decline Crunch (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
2
-
4
Leg Extension
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Decline Crunch (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
2
-
4
Leg Extension
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Decline Crunch (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
2
-
4
Leg Extension
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Decline Crunch (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
2
-
4
Leg Extension
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Decline Crunch (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
2
-
4
Leg Extension
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Decline Crunch (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
2
-
4
Leg Extension
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Decline Crunch (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
2
-
4
Leg Extension
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Decline Crunch (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
2
-
4
Leg Extension
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Decline Crunch (Weighted)
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
3
-
2
Lying Leg Curl
2
-
3
Hack Squat
2
-
4
Leg Extension
2
-
5
Romanian Deadlift (Barbell)
2
-
6
Decline Crunch (Weighted)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Seated Cable Fly
2
-
4
Lateral Raise (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Leg Raise (Captain's Chair)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Seated Cable Fly
2
-
4
Lateral Raise (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Leg Raise (Captain's Chair)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Seated Cable Fly
2
-
4
Lateral Raise (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Leg Raise (Captain's Chair)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Seated Cable Fly
2
-
4
Lateral Raise (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Leg Raise (Captain's Chair)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Seated Cable Fly
2
-
4
Lateral Raise (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Leg Raise (Captain's Chair)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Seated Cable Fly
2
-
4
Lateral Raise (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Leg Raise (Captain's Chair)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Seated Cable Fly
2
-
4
Lateral Raise (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Leg Raise (Captain's Chair)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Seated Cable Fly
2
-
4
Lateral Raise (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Leg Raise (Captain's Chair)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Seated Cable Fly
2
-
4
Lateral Raise (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Leg Raise (Captain's Chair)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Seated Cable Fly
2
-
4
Lateral Raise (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Leg Raise (Captain's Chair)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Seated Cable Fly
2
-
4
Lateral Raise (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Leg Raise (Captain's Chair)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
-
2
Shoulder Press (Machine)
2
-
3
Seated Cable Fly
2
-
4
Lateral Raise (Cable)
2
-
5
Overhead Tricep Extension (Cable)
2
-
6
Tricep Pushdown (Cable)
2
-
7
Leg Raise (Captain's Chair)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
3
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Shrug (Barbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
3
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Shrug (Barbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
3
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Shrug (Barbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
3
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Shrug (Barbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
3
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Shrug (Barbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
3
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Shrug (Barbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
3
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Shrug (Barbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
3
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Shrug (Barbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
3
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Shrug (Barbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
3
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Shrug (Barbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
3
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Shrug (Barbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Cable)
3
-
4
Single Arm Rear Delt Cable Fly
2
-
5
Shrug (Barbell)
2
-
6
Bicep Curl (Cable)
2
-
7
Preacher Curl (EZ Bar)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Leg Press (45 Degrees)
3
-
5A
Hip Abductor (Machine)
2
-
5B
Hip Abductor (Machine)
2
-
6
Bulgarian Split Squat (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Leg Press (45 Degrees)
3
-
5A
Hip Abductor (Machine)
2
-
5B
Hip Abductor (Machine)
2
-
6
Bulgarian Split Squat (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Leg Press (45 Degrees)
3
-
5A
Hip Abductor (Machine)
2
-
5B
Hip Abductor (Machine)
2
-
6
Bulgarian Split Squat (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Leg Press (45 Degrees)
3
-
5A
Hip Abductor (Machine)
2
-
5B
Hip Abductor (Machine)
2
-
6
Bulgarian Split Squat (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Leg Press (45 Degrees)
3
-
5A
Hip Abductor (Machine)
2
-
5B
Hip Abductor (Machine)
2
-
6
Bulgarian Split Squat (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Leg Press (45 Degrees)
3
-
5A
Hip Abductor (Machine)
2
-
5B
Hip Abductor (Machine)
2
-
6
Bulgarian Split Squat (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Leg Press (45 Degrees)
3
-
5A
Hip Abductor (Machine)
2
-
5B
Hip Abductor (Machine)
2
-
6
Bulgarian Split Squat (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Leg Press (45 Degrees)
3
-
5A
Hip Abductor (Machine)
2
-
5B
Hip Abductor (Machine)
2
-
6
Bulgarian Split Squat (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Leg Press (45 Degrees)
3
-
5A
Hip Abductor (Machine)
2
-
5B
Hip Abductor (Machine)
2
-
6
Bulgarian Split Squat (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Leg Press (45 Degrees)
3
-
5A
Hip Abductor (Machine)
2
-
5B
Hip Abductor (Machine)
2
-
6
Bulgarian Split Squat (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Leg Press (45 Degrees)
3
-
5A
Hip Abductor (Machine)
2
-
5B
Hip Abductor (Machine)
2
-
6
Bulgarian Split Squat (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Leg Press)
2
-
2
Leg Curl
2
-
3
Leg Extension
2
-
4
Leg Press (45 Degrees)
3
-
5A
Hip Abductor (Machine)
2
-
5B
Hip Abductor (Machine)
2
-
6
Bulgarian Split Squat (Barbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
-
2
Reverse Wrist Curl (Dumbbell)
1
-
3
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
-
2
Reverse Wrist Curl (Dumbbell)
1
-
3
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
-
2
Reverse Wrist Curl (Dumbbell)
1
-
3
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
-
2
Reverse Wrist Curl (Dumbbell)
1
-
3
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
-
2
Reverse Wrist Curl (Dumbbell)
1
-
3
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
-
2
Reverse Wrist Curl (Dumbbell)
1
-
3
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
-
2
Reverse Wrist Curl (Dumbbell)
1
-
3
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
-
2
Reverse Wrist Curl (Dumbbell)
1
-
3
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
-
2
Reverse Wrist Curl (Dumbbell)
1
-
3
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
-
2
Reverse Wrist Curl (Dumbbell)
1
-
3
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
-
2
Reverse Wrist Curl (Dumbbell)
1
-
3
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Wrist Curls
2
-
2
Reverse Wrist Curl (Dumbbell)
1
-
3
Stair Climber
1
-
Week 1
1 / 12 Weeks
Day 4
1
Lat Pulldown (Neutral Grip)
3 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Single Arm Rear Delt Cable Fly
2 Sets
-
5
Shrug (Barbell)
2 Sets
-
6
Bicep Curl (Cable)
2 Sets
-
7
Preacher Curl (EZ Bar)
2 Sets
-
Day 5
1
Calf Raise (Leg Press)
2 Sets
-
2
Leg Curl
2 Sets
-
3
Leg Extension
2 Sets
-
4
Leg Press (45 Degrees)
3 Sets
-
5A
Hip Abductor (Machine)
2 Sets
-
5B
Hip Abductor (Machine)
2 Sets
-
6
Bulgarian Split Squat (Barbell)
2 Sets
-
Day 6
1
Wrist Curls
2 Sets
-
2
Reverse Wrist Curl (Dumbbell)
1 Set
-
3
Stair Climber
1 Set
-
Day 2
1
Calf Raise (Leg Press)
3 Sets
-
2
Lying Leg Curl
2 Sets
-
3
Hack Squat
2 Sets
-
4
Leg Extension
2 Sets
-
5
Romanian Deadlift (Barbell)
2 Sets
-
6
Decline Crunch (Weighted)
1 Set
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Pec Deck (Machine)
2 Sets
@9.5
3
Wide Grip Pull-Up
2 Sets
-
4
Lateral Raise (Cable)
2 Sets
-
5
Seated Row (Cable)
1 Set
-
6
Overhead Extension (EZ Bar)
2 Sets
-
7
Incline Curl (Dumbbell)
2 Sets
-
Day 3
1
Bench Press (Dumbbell)
3 Sets
-
2
Shoulder Press (Machine)
2 Sets
-
3
Seated Cable Fly
2 Sets
-
4
Lateral Raise (Cable)
2 Sets
-
5
Overhead Tricep Extension (Cable)
2 Sets
-
6
Tricep Pushdown (Cable)
2 Sets
-
7
Leg Raise (Captain's Chair)
1 Set
-