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Optimus Prime - Muscle Truck Program 【PPLPPL】
by Ibrahim S.
1 athletes joined
Program Description
《Not recommended for beginners.》 This is an advanced 6 days-a-week hypertrophy program focused on full-body development. 《Progression》 Progress using double progression for the first top set of each exercise. Sets are added every two weeks.
Program Overview
Level
Advanced, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jun 22, 2024 07:19
Last Edited
Jun 23, 2024 03:45
down_app
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5-6 Reps
7-10 Reps
-
@10
2
Fly Press (Dumbbell)
2 Sets
7-10 Reps
3
AD Press
1 Set
1 Set
1 Set
5-6 Reps
7-10 Reps
-
@10
4
Lateral Raise (Machine)
2 Sets
10-15 Reps
5
Preacher Curl (EZ Bar)
3 Sets
7-10 Reps
6
Incline Curl (Dumbbell)
2 Sets
10-20 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
-
@10
2
T-Bar Row
1 Set
1 Set
7-10 Reps
10-15 Reps
3
Lat Pulldown
2 Sets
10-20 Reps
4
Face Pull
2 Sets
10-15 Reps
5
Overhead Extension (EZ Bar)
3 Sets
7-10 Reps
6
Tricep Pushdown (Cable)
2 Sets
10-20 Reps
Day 3
1
Stiff Leg Deadlift
1 Set
1 Set
4-6 Reps
7-10 Reps
2
Romanian Deadlift (Barbell)
2 Sets
7-10 Reps
3
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
4A
Leg Extension
2 Sets
10-20 Reps
4B
Sissy Squat
2 Sets
AMRAP
5
Straight Leg Calf Raise
1 Set
2 Sets
6-8 Reps
7-10 Reps
Day 4
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
2
Arnold Press
2 Sets
8-12 Reps
3
Spoto Press
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
4
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
7-10 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
6
Incline Curl (Dumbbell)
2 Sets
10-20 Reps
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
2
T-Bar Row
1 Set
1 Set
7-10 Reps
10-15 Reps
3
Lat Pulldown (Single Arm)
1 Set
1 Set
6-8 Reps
7-10 Reps
4
Face Pull
2 Sets
10-15 Reps
5
JM Press (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
20-30 Reps
6
Push Up
2 Sets
AMRAP
Day 6
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
7-10 Reps
10-15 Reps
3
Leg Curl
1 Set
2 Sets
7-10 Reps
10-15 Reps
4
Lying Leg Curl
2 Sets
10-20 Reps
5
Straight Leg Calf Raise
1 Set
2 Sets
10-20 Reps
20-30 Reps
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5-6 Reps
7-10 Reps
-
@10
2
Fly Press (Dumbbell)
2 Sets
7-10 Reps
3
AD Press
1 Set
1 Set
1 Set
5-6 Reps
7-10 Reps
-
@10
4
Lateral Raise (Machine)
2 Sets
10-15 Reps
5
Preacher Curl (EZ Bar)
3 Sets
7-10 Reps
6
Incline Curl (Dumbbell)
2 Sets
10-20 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
-
@10
2
T-Bar Row
1 Set
1 Set
7-10 Reps
10-15 Reps
3
Lat Pulldown
2 Sets
10-20 Reps
4
Face Pull
2 Sets
10-15 Reps
5
Overhead Extension (EZ Bar)
3 Sets
7-10 Reps
6
Tricep Pushdown (Cable)
2 Sets
10-20 Reps
Day 3
1
Stiff Leg Deadlift
1 Set
1 Set
4-6 Reps
7-10 Reps
2
Romanian Deadlift (Barbell)
2 Sets
7-10 Reps
3
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
4A
Leg Extension
2 Sets
10-20 Reps
4B
Sissy Squat
2 Sets
AMRAP
5
Straight Leg Calf Raise
1 Set
2 Sets
6-8 Reps
7-10 Reps
Day 4
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
2
Arnold Press
2 Sets
8-12 Reps
3
Spoto Press
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
4
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
7-10 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
6
Incline Curl (Dumbbell)
2 Sets
10-20 Reps
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
2
T-Bar Row
1 Set
1 Set
7-10 Reps
10-15 Reps
3
Lat Pulldown (Single Arm)
1 Set
1 Set
6-8 Reps
7-10 Reps
4
Face Pull
2 Sets
10-15 Reps
5
JM Press (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
20-30 Reps
6
Push Up
2 Sets
AMRAP
Day 6
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
2
Leg Press (45 Degrees)
1 Set
1 Set
7-10 Reps
10-15 Reps
3
Leg Curl
1 Set
2 Sets
7-10 Reps
10-15 Reps
4
Lying Leg Curl
2 Sets
10-20 Reps
5
Straight Leg Calf Raise
1 Set
2 Sets
10-20 Reps
20-30 Reps
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5-6 Reps
7-10 Reps
-
@10
2
Fly Press (Dumbbell)
3 Sets
7-10 Reps
3
AD Press
1 Set
1 Set
1 Set
5-6 Reps
7-10 Reps
-
@10
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
5
Preacher Curl (EZ Bar)
3 Sets
7-10 Reps
6
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
-
@10
2
T-Bar Row
1 Set
2 Sets
7-10 Reps
10-15 Reps
3
Lat Pulldown
3 Sets
10-20 Reps
4
Face Pull
3 Sets
10-15 Reps
5
Overhead Extension (EZ Bar)
3 Sets
7-10 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
Day 3
1
Stiff Leg Deadlift
1 Set
1 Set
4-6 Reps
7-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
7-10 Reps
3
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
4A
Leg Extension
3 Sets
10-20 Reps
4B
Sissy Squat
3 Sets
AMRAP
5
Straight Leg Calf Raise
1 Set
2 Sets
6-8 Reps
7-10 Reps
Day 4
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
2
Arnold Press
3 Sets
8-12 Reps
3
Spoto Press
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
4
Pec Deck (Machine)
1 Set
2 Sets
6-8 Reps
7-10 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
6
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
2
T-Bar Row
1 Set
2 Sets
7-10 Reps
10-15 Reps
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
6-8 Reps
7-10 Reps
4
Face Pull
3 Sets
10-15 Reps
5
JM Press (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
20-30 Reps
6
Push Up
3 Sets
AMRAP
Day 6
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
2
Leg Press (45 Degrees)
1 Set
2 Sets
7-10 Reps
10-15 Reps
3
Leg Curl
1 Set
2 Sets
7-10 Reps
10-15 Reps
4
Lying Leg Curl
3 Sets
10-20 Reps
5
Straight Leg Calf Raise
1 Set
2 Sets
10-20 Reps
20-30 Reps
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
5-6 Reps
7-10 Reps
-
@10
2
Fly Press (Dumbbell)
3 Sets
7-10 Reps
3
AD Press
1 Set
1 Set
1 Set
5-6 Reps
7-10 Reps
-
@10
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
5
Preacher Curl (EZ Bar)
3 Sets
7-10 Reps
6
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
6-8 Reps
8-12 Reps
-
@10
2
T-Bar Row
1 Set
2 Sets
7-10 Reps
10-15 Reps
3
Lat Pulldown
3 Sets
10-20 Reps
4
Face Pull
3 Sets
10-15 Reps
5
Overhead Extension (EZ Bar)
3 Sets
7-10 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
Day 3
1
Stiff Leg Deadlift
1 Set
1 Set
4-6 Reps
7-10 Reps
2
Romanian Deadlift (Barbell)
3 Sets
7-10 Reps
3
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
4A
Leg Extension
3 Sets
10-20 Reps
4B
Sissy Squat
3 Sets
AMRAP
5
Straight Leg Calf Raise
1 Set
2 Sets
6-8 Reps
7-10 Reps
Day 4
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
2
Arnold Press
3 Sets
8-12 Reps
3
Spoto Press
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
4
Pec Deck (Machine)
1 Set
2 Sets
6-8 Reps
7-10 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
6
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
Day 5
1
Bent Over Row (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
2
T-Bar Row
1 Set
2 Sets
7-10 Reps
10-15 Reps
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
6-8 Reps
7-10 Reps
4
Face Pull
3 Sets
10-15 Reps
5
JM Press (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
20-30 Reps
6
Push Up
3 Sets
AMRAP
Day 6
1
High Bar Squat (Barbell)
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
2
Leg Press (45 Degrees)
1 Set
2 Sets
7-10 Reps
10-15 Reps
3
Leg Curl
1 Set
2 Sets
7-10 Reps
10-15 Reps
4
Lying Leg Curl
3 Sets
10-20 Reps
5
Straight Leg Calf Raise
1 Set
2 Sets
10-20 Reps
20-30 Reps
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
1 Set
5-6 Reps
7-10 Reps
-
@10
2
Fly Press (Dumbbell)
3 Sets
7-10 Reps
3
AD Press
1 Set
2 Sets
1 Set
5-6 Reps
7-10 Reps
-
@10
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
5
Preacher Curl (EZ Bar)
3 Sets
7-10 Reps
6
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
1 Set
6-8 Reps
8-12 Reps
-
@10
2
T-Bar Row
1 Set
2 Sets
1 Set
7-10 Reps
10-15 Reps
-
@10
3
Lat Pulldown
3 Sets
10-20 Reps
4
Face Pull
3 Sets
10-15 Reps
5
Overhead Extension (EZ Bar)
3 Sets
7-10 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
Day 3
1
Stiff Leg Deadlift
1 Set
1 Set
1 Set
4-6 Reps
7-10 Reps
-
@10
2
Romanian Deadlift (Barbell)
3 Sets
7-10 Reps
3
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
4A
Leg Extension
3 Sets
10-20 Reps
4B
Sissy Squat
3 Sets
AMRAP
5
Straight Leg Calf Raise
1 Set
2 Sets
6-8 Reps
7-10 Reps
Day 4
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
2 Sets
1 Set
6-8 Reps
7-10 Reps
-
@10
2
Arnold Press
3 Sets
8-12 Reps
3
Spoto Press
1 Set
2 Sets
1 Set
6-8 Reps
7-10 Reps
-
@10
4
Pec Deck (Machine)
1 Set
2 Sets
6-8 Reps
7-10 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
6
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
Day 5
1
Bent Over Row (Barbell)
1 Set
2 Sets
1 Set
6-8 Reps
7-10 Reps
-
@10
2
T-Bar Row
1 Set
2 Sets
1 Set
7-10 Reps
10-15 Reps
-
@10
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
6-8 Reps
7-10 Reps
4
Face Pull
3 Sets
10-15 Reps
5
JM Press (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
20-30 Reps
6
Push Up
3 Sets
AMRAP
Day 6
1
High Bar Squat (Barbell)
1 Set
2 Sets
1 Set
6-8 Reps
7-10 Reps
-
@10
2
Leg Press (45 Degrees)
1 Set
2 Sets
1 Set
7-10 Reps
10-15 Reps
-
@10
3
Leg Curl
1 Set
2 Sets
7-10 Reps
10-15 Reps
4
Lying Leg Curl
3 Sets
10-20 Reps
5
Straight Leg Calf Raise
1 Set
2 Sets
10-20 Reps
20-30 Reps
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
1 Set
5-6 Reps
7-10 Reps
-
@10
2
Fly Press (Dumbbell)
3 Sets
7-10 Reps
3
AD Press
1 Set
2 Sets
1 Set
5-6 Reps
7-10 Reps
-
@10
4
Lateral Raise (Machine)
3 Sets
10-15 Reps
5
Preacher Curl (EZ Bar)
3 Sets
7-10 Reps
6
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
1 Set
6-8 Reps
8-12 Reps
-
@10
2
T-Bar Row
1 Set
2 Sets
1 Set
7-10 Reps
10-15 Reps
-
@10
3
Lat Pulldown
3 Sets
10-20 Reps
4
Face Pull
3 Sets
10-15 Reps
5
Overhead Extension (EZ Bar)
3 Sets
7-10 Reps
6
Tricep Pushdown (Cable)
3 Sets
10-20 Reps
Day 3
1
Stiff Leg Deadlift
1 Set
1 Set
1 Set
4-6 Reps
7-10 Reps
-
@10
2
Romanian Deadlift (Barbell)
3 Sets
7-10 Reps
3
Hack Squat
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
4A
Leg Extension
3 Sets
10-20 Reps
4B
Sissy Squat
3 Sets
AMRAP
5
Straight Leg Calf Raise
1 Set
2 Sets
6-8 Reps
7-10 Reps
Day 4
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
2 Sets
1 Set
6-8 Reps
7-10 Reps
-
@10
2
Arnold Press
3 Sets
8-12 Reps
3
Spoto Press
1 Set
2 Sets
1 Set
6-8 Reps
7-10 Reps
-
@10
4
Pec Deck (Machine)
1 Set
2 Sets
6-8 Reps
7-10 Reps
5
Hammer Curl
1 Set
1 Set
1 Set
6-8 Reps
7-10 Reps
-
@10
6
Incline Curl (Dumbbell)
3 Sets
10-20 Reps
Day 5
1
Bent Over Row (Barbell)
1 Set
2 Sets
1 Set
6-8 Reps
7-10 Reps
-
@10
2
T-Bar Row
1 Set
2 Sets
1 Set
7-10 Reps
10-15 Reps
-
@10
3
Lat Pulldown (Single Arm)
1 Set
2 Sets
6-8 Reps
7-10 Reps
4
Face Pull
3 Sets
10-15 Reps
5
JM Press (Smith Machine)
1 Set
1 Set
1 Set
6-8 Reps
10-12 Reps
20-30 Reps
6
Push Up
3 Sets
AMRAP
Day 6
1
High Bar Squat (Barbell)
1 Set
2 Sets
1 Set
6-8 Reps
7-10 Reps
-
@10
2
Leg Press (45 Degrees)
1 Set
2 Sets
1 Set
7-10 Reps
10-15 Reps
-
@10
3
Leg Curl
1 Set
2 Sets
7-10 Reps
10-15 Reps
4
Lying Leg Curl
3 Sets
10-20 Reps
5
Straight Leg Calf Raise
1 Set
2 Sets
10-20 Reps
20-30 Reps
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
2 Sets
1 Set
5-6 Reps
7-10 Reps
-
@10
2
Fly Press (Dumbbell)
4 Sets
7-10 Reps
3
AD Press
1 Set
2 Sets
1 Set
5-6 Reps
7-10 Reps
-
@10
4
Lateral Raise (Machine)
4 Sets
10-15 Reps
5
Preacher Curl (EZ Bar)
4 Sets
7-10 Reps
6
Incline Curl (Dumbbell)
4 Sets
10-20 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
2 Sets
1 Set
6-8 Reps
8-12 Reps
-
@10
2
T-Bar Row
1 Set
2 Sets
1 Set
7-10 Reps
10-15 Reps
-
@10
3
Lat Pulldown
4 Sets
10-20 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Overhead Extension (EZ Bar)
4 Sets
7-10 Reps
6
Tricep Pushdown (Cable)
4 Sets
10-20 Reps
Day 3
1
Stiff Leg Deadlift
1 Set
1 Set
1 Set
4-6 Reps
7-10 Reps
-
@10
2
Romanian Deadlift (Barbell)
3 Sets
7-10 Reps
3
Hack Squat
1 Set
2 Sets
1 Set
6-8 Reps
7-10 Reps
-
@10
4A
Leg Extension
4 Sets
10-20 Reps
4B
Sissy Squat
4 Sets
AMRAP
5
Straight Leg Calf Raise
1 Set
3 Sets
6-8 Reps
7-10 Reps
Day 4
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
2 Sets
1 Set
6-8 Reps
7-10 Reps
-
@10
2
Arnold Press
4 Sets
8-12 Reps
3
Spoto Press
1 Set
2 Sets
1 Set
6-8 Reps
7-10 Reps
-
@10
4
Pec Deck (Machine)
1 Set
3 Sets
6-8 Reps
7-10 Reps
5
Hammer Curl
1 Set
2 Sets
1 Set
6-8 Reps
7-10 Reps
-
@10
6
Incline Curl (Dumbbell)
4 Sets
10-20 Reps
Day 5
1
Bent Over Row (Barbell)
1 Set
2 Sets
1 Set
6-8 Reps
7-10 Reps
-
@10
2
T-Bar Row
1 Set
2 Sets
1 Set
7-10 Reps
10-15 Reps
-
@10
3
Lat Pulldown (Single Arm)
1 Set
3 Sets
6-8 Reps
7-10 Reps
4
Face Pull
4 Sets
10-15 Reps
5
JM Press (Smith Machine)
1 Set
1 Set
2 Sets
6-8 Reps
10-12 Reps
20-30 Reps
6
Push Up
4 Sets
AMRAP
Day 6
1
High Bar Squat (Barbell)
1 Set
2 Sets
1 Set
6-8 Reps
7-10 Reps
-
@10
2
Leg Press (45 Degrees)
1 Set
2 Sets
1 Set
7-10 Reps
10-15 Reps
-
@10
3
Leg Curl
1 Set
3 Sets
7-10 Reps
10-15 Reps
4
Lying Leg Curl
4 Sets
10-20 Reps
5
Straight Leg Calf Raise
1 Set
3 Sets
10-20 Reps
20-30 Reps
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
3 Sets
1 Set
5-6 Reps
7-10 Reps
-
@10
2
Fly Press (Dumbbell)
5 Sets
7-10 Reps
3
AD Press
1 Set
3 Sets
1 Set
5-6 Reps
7-10 Reps
-
@10
4
Lateral Raise (Machine)
5 Sets
10-15 Reps
5
Preacher Curl (EZ Bar)
4 Sets
7-10 Reps
6
Incline Curl (Dumbbell)
4 Sets
10-20 Reps
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
3 Sets
1 Set
6-8 Reps
8-12 Reps
-
@10
2
T-Bar Row
1 Set
3 Sets
1 Set
7-10 Reps
10-15 Reps
-
@10
3
Lat Pulldown
4 Sets
10-20 Reps
4
Face Pull
4 Sets
10-15 Reps
5
Overhead Extension (EZ Bar)
4 Sets
7-10 Reps
6
Tricep Pushdown (Cable)
4 Sets
10-20 Reps
Day 3
1
Stiff Leg Deadlift
1 Set
1 Set
1 Set
4-6 Reps
7-10 Reps
-
@10
2
Romanian Deadlift (Barbell)
4 Sets
7-10 Reps
3
Hack Squat
1 Set
3 Sets
1 Set
6-8 Reps
7-10 Reps
-
@10
4A
Leg Extension
4 Sets
10-20 Reps
4B
Sissy Squat
4 Sets
AMRAP
5
Straight Leg Calf Raise
1 Set
3 Sets
6-8 Reps
7-10 Reps
Day 4
1
Standing Behind Neck Shoulder Press (Barbell)
1 Set
3 Sets
1 Set
6-8 Reps
7-10 Reps
-
@10
2
Arnold Press
5 Sets
8-12 Reps
3
Spoto Press
1 Set
3 Sets
1 Set
6-8 Reps
7-10 Reps
-
@10
4
Pec Deck (Machine)
1 Set
3 Sets
6-8 Reps
7-10 Reps
5
Hammer Curl
1 Set
2 Sets
1 Set
6-8 Reps
7-10 Reps
-
@10
6
Incline Curl (Dumbbell)
4 Sets
10-20 Reps
Day 5
1
Bent Over Row (Barbell)
1 Set
3 Sets
1 Set
6-8 Reps
7-10 Reps
-
@10
2
T-Bar Row
1 Set
3 Sets
1 Set
7-10 Reps
10-15 Reps
-
@10
3
Lat Pulldown (Single Arm)
1 Set
3 Sets
6-8 Reps
7-10 Reps
4
Face Pull
4 Sets
10-15 Reps
5
JM Press (Smith Machine)
1 Set
1 Set
2 Sets
6-8 Reps
10-12 Reps
20-30 Reps
6
Push Up
4 Sets
AMRAP
Day 6
1
High Bar Squat (Barbell)
1 Set
3 Sets
1 Set
6-8 Reps
7-10 Reps
-
@10
2
Leg Press (45 Degrees)
1 Set
3 Sets
1 Set
7-10 Reps
10-15 Reps
-
@10
3
Leg Curl
1 Set
3 Sets
7-10 Reps
10-15 Reps
4
Lying Leg Curl
4 Sets
10-20 Reps
5
Straight Leg Calf Raise
1 Set
3 Sets
10-20 Reps
20-30 Reps