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PPL 5 Day Split Bodybuilding Program

by Jacey N.

Program Description

This workout program is designed to build hypertrophy (muscle mass) using my favorite hypertrophy exercises. This will be a push, pull, legs split (PPL) with two rest days after leg day to give your body optimal rest time to recover between sessions. Make sure to use proper form on each exercise and take 1-2 minute rest between sets, make sure you are hydrated and if you feel any pain then stop doing the exercise, check your form and or reduce the weight to see if it helps, otherwise try a different exercise variation that hits a similar muscle group.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Bodyweight Fitness
  • Equipment
    At Home
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 01, 2025 03:01
  • Last Edited
    Jun 18, 2025 10:42

Summary

Transform your physique with this comprehensive 16-week PPL 5 Day Split Bodybuilding Program, designed for serious lifters looking to maximize muscle growth and strength. Training six days a week, you'll alternate between push, pull, and leg workouts, focusing on compound and isolation exercises that target all major muscle groups. With a balanced mix of barbell, dumbbell, and bodyweight movements, each session is crafted to challenge your limits and enhance your performance. Get ready to build a powerful, sculpted body while developing a sustainable training routine!
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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
Bench Press (Barbell)
3
6-10 reps
-
2
Lying Tricep Extension (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lying Tricep Extension (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lying Tricep Extension (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lying Tricep Extension (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lying Tricep Extension (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lying Tricep Extension (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lying Tricep Extension (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lying Tricep Extension (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lying Tricep Extension (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lying Tricep Extension (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lying Tricep Extension (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lying Tricep Extension (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lying Tricep Extension (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lying Tricep Extension (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lying Tricep Extension (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-10 reps
-
2
Lying Tricep Extension (Barbell)
3
8-12 reps
-
3
Lateral Raise (Dumbbell)
3
8-12 reps
-
4
Abs Crunch (Weighted)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Pull-Up (Bodyweight)
3
6-12 reps
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Pull-Up (Bodyweight)
3
6-12 reps
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Pull-Up (Bodyweight)
3
6-12 reps
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Pull-Up (Bodyweight)
3
6-12 reps
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Pull-Up (Bodyweight)
3
6-12 reps
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Pull-Up (Bodyweight)
3
6-12 reps
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Pull-Up (Bodyweight)
3
6-12 reps
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Pull-Up (Bodyweight)
3
6-12 reps
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Pull-Up (Bodyweight)
3
6-12 reps
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Pull-Up (Bodyweight)
3
6-12 reps
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Pull-Up (Bodyweight)
3
6-12 reps
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Pull-Up (Bodyweight)
3
6-12 reps
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Pull-Up (Bodyweight)
3
6-12 reps
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Pull-Up (Bodyweight)
3
6-12 reps
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Pull-Up (Bodyweight)
3
6-12 reps
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10-15 reps
-
2
Pull-Up (Bodyweight)
3
6-12 reps
-
3
Bicep Curl (Dumbbell)
3
6-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Glute Bridge (Dumbbell)
3
10-15 reps
-
4
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Glute Bridge (Dumbbell)
3
10-15 reps
-
4
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Glute Bridge (Dumbbell)
3
10-15 reps
-
4
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Glute Bridge (Dumbbell)
3
10-15 reps
-
4
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Glute Bridge (Dumbbell)
3
10-15 reps
-
4
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Glute Bridge (Dumbbell)
3
10-15 reps
-
4
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Glute Bridge (Dumbbell)
3
10-15 reps
-
4
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Glute Bridge (Dumbbell)
3
10-15 reps
-
4
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Glute Bridge (Dumbbell)
3
10-15 reps
-
4
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Glute Bridge (Dumbbell)
3
10-15 reps
-
4
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Glute Bridge (Dumbbell)
3
10-15 reps
-
4
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Glute Bridge (Dumbbell)
3
10-15 reps
-
4
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Glute Bridge (Dumbbell)
3
10-15 reps
-
4
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Glute Bridge (Dumbbell)
3
10-15 reps
-
4
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Glute Bridge (Dumbbell)
3
10-15 reps
-
4
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2
Back Extension (Weighted)
2
10-15 reps
-
3
Glute Bridge (Dumbbell)
3
10-15 reps
-
4
Single Leg Calf Raise (Weighted)
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Push Up
3
10-20 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Bench Jack Knife
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Push Up
3
10-20 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Bench Jack Knife
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Push Up
3
10-20 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Bench Jack Knife
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Push Up
3
10-20 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Bench Jack Knife
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Push Up
3
10-20 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Bench Jack Knife
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Push Up
3
10-20 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Bench Jack Knife
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Push Up
3
10-20 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Bench Jack Knife
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Push Up
3
10-20 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Bench Jack Knife
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Push Up
3
10-20 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Bench Jack Knife
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Push Up
3
10-20 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Bench Jack Knife
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Push Up
3
10-20 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Bench Jack Knife
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Push Up
3
10-20 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Bench Jack Knife
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Push Up
3
10-20 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Bench Jack Knife
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Push Up
3
10-20 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Bench Jack Knife
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Push Up
3
10-20 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Bench Jack Knife
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
4-8 reps
-
2
Push Up
3
10-20 reps
-
3
Tricep Pushdown (Cable)
3
8-12 reps
-
4
Bench Jack Knife
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-20 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-20 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-20 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-20 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-20 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-20 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-20 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-20 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-20 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-20 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-20 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-20 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-20 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-20 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-20 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-6 reps
-
2
Dumbbell Row
3
8-12 reps
-
3
Bicep Curl (EZ Bar)
3
10-20 reps
-
4
Rear Delt Fly (Dumbbell)
3
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Leg Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Leg Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Leg Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Leg Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Leg Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Leg Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Leg Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Leg Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Leg Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Leg Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Leg Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Leg Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Leg Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Leg Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Leg Extension
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
3
Standing Calf Raise
3
15-20 reps
-
4
Leg Extension
3
10-20 reps
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-10 Reps
-
2
Lying Tricep Extension (Barbell)
3 Sets
8-12 Reps
-
3
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
4
Abs Crunch (Weighted)
3 Sets
10-15 Reps
-
Day 2
1
Bent Over Row (Barbell)
3 Sets
10-15 Reps
-
2
Pull-Up (Bodyweight)
3 Sets
6-12 Reps
-
3
Bicep Curl (Dumbbell)
3 Sets
6-12 Reps
-
4
Reverse Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2
Back Extension (Weighted)
2 Sets
10-15 Reps
-
3
Glute Bridge (Dumbbell)
3 Sets
10-15 Reps
-
4
Single Leg Calf Raise (Weighted)
3 Sets
10-15 Reps
-
Day 4
1
Overhead Press (Barbell)
3 Sets
4-8 Reps
-
2
Push Up
3 Sets
10-20 Reps
-
3
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
4
Bench Jack Knife
3 Sets
10-15 Reps
-
Day 5
1
Pull-Up (Weighted)
3 Sets
3-6 Reps
-
2
Dumbbell Row
3 Sets
8-12 Reps
-
3
Bicep Curl (EZ Bar)
3 Sets
10-20 Reps
-
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
-
Day 6
1
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
3
Standing Calf Raise
3 Sets
15-20 Reps
-
4
Leg Extension
3 Sets
10-20 Reps
-