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BoostcampPNG

ULPPL program

by Kevin M.

Program Description

Program for overall muscle development

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 30, 2025 11:33
  • Last Edited
    Dec 31, 2025 01:38
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
11.5%
Triceps
10.7%
Glutes
9.2%
Upper Back
9.2%
Front Delts
8.4%
Biceps
8.4%
Quadriceps
7.6%
Lats
7.6%
Middle Delts
6.9%
Abs
5.3%
Chest
4.6%
Rear Delts
3.1%
Forearms
2.3%
Calves
1.5%
Lower Back
1.5%
Abductors
1.5%
Adductors
0.8%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2
Lat Pulldown
2
6-10 reps
RPE 9-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2
Lat Pulldown
2
6-10 reps
RPE 9-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2
Lat Pulldown
2
6-10 reps
RPE 9-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2
Lat Pulldown
2
6-10 reps
RPE 9-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2
Lat Pulldown
2
6-10 reps
RPE 9-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2
Lat Pulldown
2
6-10 reps
RPE 9-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2
Lat Pulldown
2
6-10 reps
RPE 9-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
RPE 9-10
2
Lat Pulldown
2
6-10 reps
RPE 9-10
3
Chest Supported Row (Machine)
2
6-10 reps
RPE 9-10
4
Shoulder Press (Machine)
2
6-10 reps
RPE 9-10
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 9-10
6
Bicep Curl (EZ Bar)
2
8-12 reps
RPE 9-10
7
Tricep Pushdown (Cable)
2
8-12 reps
RPE 9-10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-8 reps
RPE 10
2
Hip Thrust Machine
2
6-10 reps
RPE 10
3
Leg Curl
1
1
8-12 reps
8-12 reps
-
RPE 10
4
Glute-Ham Raise
2
6-10 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Russian Twist
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-8 reps
RPE 10
2
Hip Thrust Machine
2
6-10 reps
RPE 10
3
Leg Curl
1
1
8-12 reps
8-12 reps
-
RPE 10
4
Glute-Ham Raise
2
6-10 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Russian Twist
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-8 reps
RPE 10
2
Hip Thrust Machine
2
6-10 reps
RPE 10
3
Leg Curl
1
1
8-12 reps
8-12 reps
-
RPE 10
4
Glute-Ham Raise
2
6-10 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Russian Twist
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-8 reps
RPE 10
2
Hip Thrust Machine
2
6-10 reps
RPE 10
3
Leg Curl
1
1
8-12 reps
8-12 reps
-
RPE 10
4
Glute-Ham Raise
2
6-10 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Russian Twist
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-8 reps
RPE 10
2
Hip Thrust Machine
2
6-10 reps
RPE 10
3
Leg Curl
1
1
8-12 reps
8-12 reps
-
RPE 10
4
Glute-Ham Raise
2
6-10 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Russian Twist
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-8 reps
RPE 10
2
Hip Thrust Machine
2
6-10 reps
RPE 10
3
Leg Curl
1
1
8-12 reps
8-12 reps
-
RPE 10
4
Glute-Ham Raise
2
6-10 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Russian Twist
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-8 reps
RPE 10
2
Hip Thrust Machine
2
6-10 reps
RPE 10
3
Leg Curl
1
1
8-12 reps
8-12 reps
-
RPE 10
4
Glute-Ham Raise
2
6-10 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Russian Twist
2
8-12 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Low Bar)
2
5-8 reps
RPE 10
2
Hip Thrust Machine
2
6-10 reps
RPE 10
3
Leg Curl
1
1
8-12 reps
8-12 reps
-
RPE 10
4
Glute-Ham Raise
2
6-10 reps
RPE 10
5
Standing Calf Raise
2
8-12 reps
RPE 9
6
Russian Twist
2
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 10
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
RPE 10
3
Lateral Raise (Cable)
2
8-12 reps
RPE 10
4
Pec Deck (Machine)
2
8-12 reps
RPE 10
5
Overhead Tricep Extension (Cable)
2
8-12 reps
RPE 10
6
Tricep Pushdown (Cable)
2
8-12 reps
RPE 10
7
Cable Crunch
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
2
T-Bar Row
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Pull-Up (Assisted)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
2
T-Bar Row
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Pull-Up (Assisted)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
2
T-Bar Row
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Pull-Up (Assisted)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
2
T-Bar Row
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Pull-Up (Assisted)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
2
T-Bar Row
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Pull-Up (Assisted)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
2
T-Bar Row
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Pull-Up (Assisted)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
2
T-Bar Row
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Pull-Up (Assisted)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
2
6-8 reps
RPE 10
2
T-Bar Row
2
6-8 reps
RPE 10
3
Single Arm Iso Row
2
8-12 reps
RPE 10
4
Pull-Up (Assisted)
2
8-12 reps
RPE 10
5
Rear Delt Fly (Dumbbell)
2
8-12 reps
RPE 10
6
Bicep Curl (Barbell)
2
8-12 reps
RPE 10
7
Hammer Curl (Cable)
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
RPE 10
6
Lying Leg Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
RPE 10
6
Lying Leg Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
RPE 10
6
Lying Leg Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
RPE 10
6
Lying Leg Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
RPE 10
6
Lying Leg Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
RPE 10
6
Lying Leg Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
RPE 10
6
Lying Leg Curl
2
8-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
2
6-8 reps
RPE 10
2
Bulgarian Split Squat (Dumbbell)
2
6-10 reps
RPE 10
3
Glute Kickback
2
8-12 reps
RPE 10
4
Hip Abductor (Machine)
2
8-12 reps
-
5
Leg Extension
2
8-12 reps
RPE 10
6
Lying Leg Curl
2
8-12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Squat (Low Bar)
2 Sets
5-8 Reps
@10
2
Hip Thrust Machine
2 Sets
6-10 Reps
@10
3
Leg Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
-
@10
4
Glute-Ham Raise
2 Sets
6-10 Reps
@10
5
Standing Calf Raise
2 Sets
8-12 Reps
@9
6
Russian Twist
2 Sets
8-12 Reps
@9
Day 3
1
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@10
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
@10
3
Lateral Raise (Cable)
2 Sets
8-12 Reps
@10
4
Pec Deck (Machine)
2 Sets
8-12 Reps
@10
5
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
@10
6
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@10
7
Cable Crunch
2 Sets
8-12 Reps
@10
Day 4
1
Romanian Deadlift (Barbell)
2 Sets
6-8 Reps
@10
2
T-Bar Row
2 Sets
6-8 Reps
@10
3
Single Arm Iso Row
2 Sets
8-12 Reps
@10
4
Pull-Up (Assisted)
2 Sets
8-12 Reps
@10
5
Rear Delt Fly (Dumbbell)
2 Sets
8-12 Reps
@10
6
Bicep Curl (Barbell)
2 Sets
8-12 Reps
@10
7
Hammer Curl (Cable)
2 Sets
8-12 Reps
@10
Day 5
1
Hack Squat
2 Sets
6-8 Reps
@10
2
Bulgarian Split Squat (Dumbbell)
2 Sets
6-10 Reps
@10
3
Glute Kickback
2 Sets
8-12 Reps
@10
4
Hip Abductor (Machine)
2 Sets
8-12 Reps
-
5
Leg Extension
2 Sets
8-12 Reps
@10
6
Lying Leg Curl
2 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Barbell)
2 Sets
6-8 Reps
@9-10
2
Lat Pulldown
2 Sets
6-10 Reps
@9-10
3
Chest Supported Row (Machine)
2 Sets
6-10 Reps
@9-10
4
Shoulder Press (Machine)
2 Sets
6-10 Reps
@9-10
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@9-10
6
Bicep Curl (EZ Bar)
2 Sets
8-12 Reps
@9-10
7
Tricep Pushdown (Cable)
2 Sets
8-12 Reps
@9-10