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PPLPPL 2x High-frq, Hypertrophy v1.1

by Abdulla Almusabi

Program Description

0 - 1 reps in reserve in all sets (RIR)and every exercise must follow dynamic double progression IMPORTANT: all the exercises can be switched out to your preferred exercise, for example if you dont have a abs machine, just do any other available alternative Also Neck curl is actually lateral neck flexion. Resting period should be from 3 - 6 minutes! Also if youre genuinely tired/fatigued, dont be afraid of deleting an entire exercise you just don’t want to train, sometimes after finishing all leg exercises, i dont want to do abs or adductors so i delete it from my day which is fine!, listen to your body and go as hard as you can. And sometimes i even add MORE sets because i feel like i want to do more since i love lifting, and thats the most important part, adjust till it makes you LOVE lifting, enjoy the hard process, the callous hands, the sweat, the pump.. enjoy it all, you got this.

Program Overview

  • Level
    Novice, Intermediate, Beginner
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Dec 17, 2025 01:04
  • Last Edited
    Dec 17, 2025 01:39
Muscle Engagement
Front
Back
MuscleSet
Neck
8.9%
Upper Back
8.5%
Biceps
7.6%
Abs
7.5%
Front Delts
7.3%
Chest
6.8%
Lats
6.6%
Triceps
6.6%
Middle Delts
5.1%
Forearms
4.9%
Glutes
4.6%
Quadriceps
4.4%
Hamstrings
3.9%
Full-Body
3.8%
Adductors
3.7%
Rear Delts
2.9%
Abductors
2.5%
Calves
2.5%
Lower Back
1.3%
Cardio
0.6%
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ON THE BOOSTCAMP APP FOR FREE
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WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
2
-
5
Upright Row (Barbell)
2
-
6
Lu Raise
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
2
-
5
Upright Row (Barbell)
2
-
6
Lu Raise
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
2
-
5
Upright Row (Barbell)
2
-
6
Lu Raise
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
2
-
5
Upright Row (Barbell)
2
-
6
Lu Raise
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
2
-
5
Upright Row (Barbell)
2
-
6
Lu Raise
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
2
-
5
Upright Row (Barbell)
2
-
6
Lu Raise
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
2
-
5
Upright Row (Barbell)
2
-
6
Lu Raise
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
2
-
5
Upright Row (Barbell)
2
-
6
Lu Raise
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
2
-
5
Upright Row (Barbell)
2
-
6
Lu Raise
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
2
-
5
Upright Row (Barbell)
2
-
6
Lu Raise
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
2
-
5
Upright Row (Barbell)
2
-
6
Lu Raise
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
2
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
-
2
Incline Bench Press (Smith Machine)
2
-
3
Single Arm Rear Delt Cable Fly
2
-
4
Dip (Assisted)
2
-
5
Upright Row (Barbell)
2
-
6
Lu Raise
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Forearm Supenation & Rises
4
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Forearm Supenation & Rises
4
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Forearm Supenation & Rises
4
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Forearm Supenation & Rises
4
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Forearm Supenation & Rises
4
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Forearm Supenation & Rises
4
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Forearm Supenation & Rises
4
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Forearm Supenation & Rises
4
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Forearm Supenation & Rises
4
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Forearm Supenation & Rises
4
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Forearm Supenation & Rises
4
-
7
Hammer Curl (Dumbbell)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bicep Curl (Machine)
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Bayesian Curl
2
-
4
Wrist Curls
2
-
5
Standing Pullover (Cable)
2
-
6
Forearm Supenation & Rises
4
-
7
Hammer Curl (Dumbbell)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
8
McGill Big 3
6
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Seated Hamstring Curl
2
-
3
Leg Extension
2
-
4
Hip Adductor (Machine)
2
-
5
Hip Abductor (Machine)
2
-
6
Calf Raise (Machine)
2
-
7
Abs Crunch (Machine)
2
-
8
McGill Big 3
6
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
1
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
1
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
1
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
1
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
1
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
1
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
1
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
1
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
1
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
1
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
1
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
-
2
Dip (Assisted)
2
-
3
Tricep Rope Push Down (Cable)
2
-
4
Chest Fly (Cable)
2
-
5
Single Arm Rear Delt Cable Fly
1
-
6
Lateral Raise (Dumbbell)
2
-
7
Neck Extension
2
-
8
Neck Flexion
2
-
9
Neck Curl
4
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Abs Crunch (Machine)
2
-
6
Lat Pulldown (Neutral Grip)
2
-
7
Back Extension (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Abs Crunch (Machine)
2
-
6
Lat Pulldown (Neutral Grip)
2
-
7
Back Extension (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Abs Crunch (Machine)
2
-
6
Lat Pulldown (Neutral Grip)
2
-
7
Back Extension (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Abs Crunch (Machine)
2
-
6
Lat Pulldown (Neutral Grip)
2
-
7
Back Extension (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Abs Crunch (Machine)
2
-
6
Lat Pulldown (Neutral Grip)
2
-
7
Back Extension (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Abs Crunch (Machine)
2
-
6
Lat Pulldown (Neutral Grip)
2
-
7
Back Extension (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Abs Crunch (Machine)
2
-
6
Lat Pulldown (Neutral Grip)
2
-
7
Back Extension (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Abs Crunch (Machine)
2
-
6
Lat Pulldown (Neutral Grip)
2
-
7
Back Extension (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Abs Crunch (Machine)
2
-
6
Lat Pulldown (Neutral Grip)
2
-
7
Back Extension (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Abs Crunch (Machine)
2
-
6
Lat Pulldown (Neutral Grip)
2
-
7
Back Extension (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Abs Crunch (Machine)
2
-
6
Lat Pulldown (Neutral Grip)
2
-
7
Back Extension (Weighted)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
-
2A
Chest Supported Row (Dumbbell)
2
-
2B
Kelso Shrug
2
-
3
Standing Pullover (Cable)
2
-
4
Bicep Curl (Machine)
2
-
5
Abs Crunch (Machine)
2
-
6
Lat Pulldown (Neutral Grip)
2
-
7
Back Extension (Weighted)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Calf Raise (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Seated Hamstring Curl
1
-
6
Leg Extension
1
-
7
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Calf Raise (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Seated Hamstring Curl
1
-
6
Leg Extension
1
-
7
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Calf Raise (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Seated Hamstring Curl
1
-
6
Leg Extension
1
-
7
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Calf Raise (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Seated Hamstring Curl
1
-
6
Leg Extension
1
-
7
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Calf Raise (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Seated Hamstring Curl
1
-
6
Leg Extension
1
-
7
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Calf Raise (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Seated Hamstring Curl
1
-
6
Leg Extension
1
-
7
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Calf Raise (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Seated Hamstring Curl
1
-
6
Leg Extension
1
-
7
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Calf Raise (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Seated Hamstring Curl
1
-
6
Leg Extension
1
-
7
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Calf Raise (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Seated Hamstring Curl
1
-
6
Leg Extension
1
-
7
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Calf Raise (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Seated Hamstring Curl
1
-
6
Leg Extension
1
-
7
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Calf Raise (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Seated Hamstring Curl
1
-
6
Leg Extension
1
-
7
Stair Climber
1
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
-
2
Calf Raise (Machine)
2
-
3
Hip Abductor (Machine)
2
-
4
Hip Adductor (Machine)
2
-
5
Seated Hamstring Curl
1
-
6
Leg Extension
1
-
7
Stair Climber
1
-
Week 1
1 / 12 Weeks
Day 2
1
Bicep Curl (Machine)
2 Sets
-
2A
Chest Supported Row (Dumbbell)
2 Sets
-
2B
Kelso Shrug
2 Sets
-
3
Bayesian Curl
2 Sets
-
4
Wrist Curls
2 Sets
-
5
Standing Pullover (Cable)
2 Sets
-
6
Forearm Supenation & Rises
4 Sets
-
7
Hammer Curl (Dumbbell)
2 Sets
-
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
-
2
Dip (Assisted)
2 Sets
-
3
Tricep Rope Push Down (Cable)
2 Sets
-
4
Chest Fly (Cable)
2 Sets
-
5
Single Arm Rear Delt Cable Fly
1 Set
-
6
Lateral Raise (Dumbbell)
2 Sets
-
7
Neck Extension
2 Sets
-
8
Neck Flexion
2 Sets
-
9
Neck Curl
4 Sets
-
Day 5
1
Wide Grip Lat Pulldown
2 Sets
-
2A
Chest Supported Row (Dumbbell)
2 Sets
-
2B
Kelso Shrug
2 Sets
-
3
Standing Pullover (Cable)
2 Sets
-
4
Bicep Curl (Machine)
2 Sets
-
5
Abs Crunch (Machine)
2 Sets
-
6
Lat Pulldown (Neutral Grip)
2 Sets
-
7
Back Extension (Weighted)
2 Sets
-
Day 3
1
Squat (Barbell)
2 Sets
-
2
Seated Hamstring Curl
2 Sets
-
3
Leg Extension
2 Sets
-
4
Hip Adductor (Machine)
2 Sets
-
5
Hip Abductor (Machine)
2 Sets
-
6
Calf Raise (Machine)
2 Sets
-
7
Abs Crunch (Machine)
2 Sets
-
8
McGill Big 3
6 Sets
-
Day 1
1
Overhead Press (Barbell)
2 Sets
-
2
Incline Bench Press (Smith Machine)
2 Sets
-
3
Single Arm Rear Delt Cable Fly
2 Sets
-
4
Dip (Assisted)
2 Sets
-
5
Upright Row (Barbell)
2 Sets
-
6
Lu Raise
2 Sets
-
7
Neck Extension
2 Sets
-
8
Neck Flexion
2 Sets
-
9
Neck Curl
2 Sets
-
Day 6
1
Squat (Barbell)
2 Sets
-
2
Calf Raise (Machine)
2 Sets
-
3
Hip Abductor (Machine)
2 Sets
-
4
Hip Adductor (Machine)
2 Sets
-
5
Seated Hamstring Curl
1 Set
-
6
Leg Extension
1 Set
-
7
Stair Climber
1 Set
-