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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
    Jun 18, 2025 12:16

Summary

Unleash your inner champion with the Phat APE PPLUL program, designed for those ready to carve out a veiny, triumphant physique. Over 16 weeks, you’ll engage in a comprehensive 5-day split that emphasizes heavy lifts like deadlifts and squats, complemented by targeted accessory work to build strength and muscle definition. Each session is crafted to push your limits and maximize gains, ensuring you stay motivated and on track. Equip yourself with a full gym and prepare to transform your body and mindset!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
-
-