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BoostcampPNG

PPLxUL

by Conner Kirby
1 athletes joined

Program Description

To get jacked

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jan 04, 2026 12:59
  • Last Edited
    Jan 15, 2026 11:14
Muscle Engagement
Front
Back
MuscleSet
Hamstrings
10.3%
Triceps
9.6%
Quadriceps
9.5%
Front Delts
9.3%
Chest
9%
Glutes
8.3%
Lats
6.8%
Upper Back
6.8%
Biceps
6.8%
Middle Delts
6.5%
Rear Delts
4.7%
Forearms
3.3%
Lower Back
3%
Abs
3%
Abductors
1.5%
Calves
1.5%
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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
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
JM Press (Smith Machine)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
JM Press (Smith Machine)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
JM Press (Smith Machine)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
JM Press (Smith Machine)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
JM Press (Smith Machine)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
JM Press (Smith Machine)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
JM Press (Smith Machine)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
JM Press (Smith Machine)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
JM Press (Smith Machine)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
JM Press (Smith Machine)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
JM Press (Smith Machine)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
JM Press (Smith Machine)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
JM Press (Smith Machine)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
JM Press (Smith Machine)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
JM Press (Smith Machine)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
RPE 8
2
Lateral Raise (Cable)
3
12 reps
RPE 8
3
JM Press (Smith Machine)
3
8 reps
-
4
Incline Bench Press (Barbell)
3
8 reps
RPE 8
5
Lateral Raise (Dumbbell)
3
12 reps
-
6
Tricep Extension (Cable)
3
8 reps
-
7
Pec Deck (Machine)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3A
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3A
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3A
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3A
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3A
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3A
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3A
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3A
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3A
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3A
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3A
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3A
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3A
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3A
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3A
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
12 reps
-
2
Preacher Curl (Machine)
3
10 reps
-
3A
Chest Supported Row (Machine)
3
8 reps
-
4
Bicep Curl (Cable)
3
12 reps
-
5
Standing Pullover (Cable)
3
10 reps
-
6
Rear Delt Fly (Cable)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
3
8 reps
-
2
Hip Abductor (Machine)
3
12 reps
-
3
Leg Extension
3
12 reps
-
4
Leg Curl
3
12 reps
-
5
Romanian Deadlift (Barbell)
3
8 reps
-
6
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Skull Crusher (Dumbbell)
4
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Shoulder Press (Machine)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Skull Crusher (Dumbbell)
4
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Skull Crusher (Dumbbell)
4
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Skull Crusher (Dumbbell)
4
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Skull Crusher (Dumbbell)
4
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Skull Crusher (Dumbbell)
4
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Skull Crusher (Dumbbell)
4
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Skull Crusher (Dumbbell)
4
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Skull Crusher (Dumbbell)
4
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Skull Crusher (Dumbbell)
4
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Skull Crusher (Dumbbell)
4
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Skull Crusher (Dumbbell)
4
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Skull Crusher (Dumbbell)
4
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Skull Crusher (Dumbbell)
4
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Skull Crusher (Dumbbell)
4
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
8 reps
-
2
Lat Pulldown
3
12 reps
-
3A
Chest Fly (Cable)
3
8 reps
-
4
Barbell Row
3
8 reps
-
5
Skull Crusher (Dumbbell)
4
12 reps
-
6
Hammer Curl (Dumbbell)
3
10 reps
-
7
Lateral Raise (Cable)
4
12 reps
-
8
Lateral Raise (Dumbbell)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
4
12 reps
-
4
Leg Curl
4
12 reps
-
5
Hip Thrust (Barbell)
3
8 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
5 Reps
@8
2
Lateral Raise (Cable)
3 Sets
12 Reps
@8
3
JM Press (Smith Machine)
3 Sets
8 Reps
-
4
Incline Bench Press (Barbell)
3 Sets
8 Reps
@8
5
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
6
Tricep Extension (Cable)
3 Sets
8 Reps
-
7
Pec Deck (Machine)
3 Sets
10 Reps
-
Day 2
1
Lat Pulldown
3 Sets
12 Reps
-
2
Preacher Curl (Machine)
3 Sets
10 Reps
-
3A
Chest Supported Row (Machine)
3 Sets
8 Reps
-
4
Bicep Curl (Cable)
3 Sets
12 Reps
-
5
Standing Pullover (Cable)
3 Sets
10 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
Day 3
1
Pendulum Squat
3 Sets
8 Reps
-
2
Hip Abductor (Machine)
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
6
Standing Calf Raise
3 Sets
15 Reps
-
Day 5
1
Hack Squat
3 Sets
8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Extension
4 Sets
12 Reps
-
4
Leg Curl
4 Sets
12 Reps
-
5
Hip Thrust (Barbell)
3 Sets
8 Reps
-
Day 4
1
Incline Chest Press (Machine)
3 Sets
8 Reps
-
2
Lat Pulldown
3 Sets
12 Reps
-
3A
Chest Fly (Cable)
3 Sets
8 Reps
-
4
Barbell Row
3 Sets
8 Reps
-
5
Skull Crusher (Dumbbell)
4 Sets
12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
7
Lateral Raise (Cable)
4 Sets
12 Reps
-
8
Shoulder Press (Machine)
3 Sets
8 Reps
-