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Phat APE PPLUL for veiny triumphant chads (1)

by Frank T.
1 athletes joined

Program Description

PPLUL

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 22, 2025 01:58
  • Last Edited
    Apr 22, 2025 05:14
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Machine)
2
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Machine)
2
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Machine)
2
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Machine)
2
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Lateral Raise (Cable)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Lateral Raise (Cable)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Lateral Raise (Cable)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Lateral Raise (Cable)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Leg Extension
2
12-15 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
6
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Leg Extension
2
12-15 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
6
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Leg Extension
2
12-15 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
6
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Leg Extension
2
12-15 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
6
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Barbell Row
3
8-11 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Barbell Row
3
8-11 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Barbell Row
3
8-11 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Chest Press (Machine)
2
12-15 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Barbell Row
2
8-11 reps
-
5
EZ Bar Upright Row
2
12-15 reps
-
6
Bayesian Curl
2
12-15 reps
-
7
Overhead Extension (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Barbell Row
3
8-11 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Barbell Row
3
8-11 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Barbell Row
3
8-11 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Chest Press (Machine)
2
12-15 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Barbell Row
2
8-11 reps
-
5
EZ Bar Upright Row
2
12-15 reps
-
6
Bayesian Curl
2
12-15 reps
-
7
Overhead Extension (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Barbell Row
3
8-11 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Barbell Row
3
8-11 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Barbell Row
3
8-11 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Chest Press (Machine)
2
12-15 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Barbell Row
2
8-11 reps
-
5
EZ Bar Upright Row
2
12-15 reps
-
6
Bayesian Curl
2
12-15 reps
-
7
Overhead Extension (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Barbell Row
3
8-11 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Barbell Row
3
8-11 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Barbell Row
3
8-11 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Chest Press (Machine)
2
12-15 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Barbell Row
2
8-11 reps
-
5
EZ Bar Upright Row
2
12-15 reps
-
6
Bayesian Curl
2
12-15 reps
-
7
Overhead Extension (Dumbbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
2
Leg Press
3
12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
2
Leg Press
3
8 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
2
Leg Press
2
8 reps
-
3
Hip Adductor (Machine)
2
12-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
2
Leg Press
3
12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
2
Leg Press
3
8 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
2
Leg Press
2
8 reps
-
3
Hip Adductor (Machine)
2
12-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
2
Leg Press
3
12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
2
Leg Press
3
8 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
2
Leg Press
2
8 reps
-
3
Hip Adductor (Machine)
2
12-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
2
Leg Press
3
12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
2
Leg Press
3
8 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
2
Leg Press
2
8 reps
-
3
Hip Adductor (Machine)
2
12-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Week 1
1 / 16 Weeks
Day 1
1
Deadlift (Barbell)
2 Sets
6 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
AMRAP
-
3
Chest Supported Row (Machine)
3 Sets
12-15 Reps
-
4
Face Pull
3 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)
1 Set
5 Sets
12-15 Reps
5-7 Reps
-
-
6
Hammer Curl (Dumbbell)
1 Set
5 Sets
12-15 Reps
5-7 Reps
-
-
Day 2
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
4
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
12-15 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
7 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Lying Leg Curl
3 Sets
12-15 Reps
-
5
Standing Calf Raise
1 Set
5 Sets
12-15 Reps
7-9 Reps
-
-
6
Knee Raise (Captain's Chair)
3 Sets
AMRAP
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
2
Chest Press (Machine)
3 Sets
12-15 Reps
-
3
Chest Fly (Machine)
3 Sets
12-15 Reps
-
4
Barbell Row
3 Sets
8-11 Reps
-
5
EZ Bar Upright Row
3 Sets
12-15 Reps
-
6
Bayesian Curl
3 Sets
12-15 Reps
-
7
Overhead Extension (Dumbbell)
3 Sets
12-15 Reps
-
Day 5
1
Bulgarian Split Squat (Dumbbell)
2 Sets
10 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Hip Adductor (Machine)
3 Sets
12-15 Reps
-
4
Seated Hamstring Curl
3 Sets
12-15 Reps
-
5
Calf Raise (Leg Press)
1 Set
5 Sets
12-15 Reps
7-9 Reps
-
-
6
Lateral Raise (Dumbbell)
1 Set
5 Sets
12-15 Reps
5-7 Reps
-
-