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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 31, 2025 07:03

Summary

Unlock your potential with the UL X PPL program, a comprehensive 12-week training plan designed for serious lifters. Committing to six days a week, you’ll engage in a balanced mix of push, pull, and leg workouts that target all major muscle groups. This program emphasizes progressive overload and includes a variety of exercises, from lat pulldowns to leg presses, ensuring you build strength and muscle effectively. With a full gym setup, you’ll have the tools to transform your physique and elevate your performance. Get ready to push your limits and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.7%
Quadriceps
9.4%
Triceps
8.6%
Biceps
8.3%
Chest
8.3%
Lats
8.1%
Hamstrings
8.1%
Glutes
7.3%
Front Delts
6.4%
Middle Delts
5.6%
Calves
4.1%
Abductors
3.8%
Forearms
3.5%
Abs
2.6%
Rear Delts
2.3%
Lower Back
2%
Cardio
0.8%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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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
-