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arise PPL

by artya

Program Description

My PPLRPPLR split

Program Overview

  • Level
    Intermediate, Novice, Advanced, Beginner
  • Goal
    Bodybuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Aug 19, 2025 06:48
  • Last Edited
    Aug 19, 2025 09:00
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Press (Machine)
3
5-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5A
Underhand Cable Front Raise
3
10-20 reps
-
5B
Lateral Raise (Cable)
3
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Press (Machine)
3
5-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5A
Underhand Cable Front Raise
3
10-20 reps
-
5B
Lateral Raise (Cable)
3
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Press (Machine)
3
5-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5A
Underhand Cable Front Raise
3
10-20 reps
-
5B
Lateral Raise (Cable)
3
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Press (Machine)
3
5-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5A
Underhand Cable Front Raise
3
10-20 reps
-
5B
Lateral Raise (Cable)
3
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Press (Machine)
3
5-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5A
Underhand Cable Front Raise
3
10-20 reps
-
5B
Lateral Raise (Cable)
3
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Press (Machine)
3
5-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5A
Underhand Cable Front Raise
3
10-20 reps
-
5B
Lateral Raise (Cable)
3
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Press (Machine)
3
5-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5A
Underhand Cable Front Raise
3
10-20 reps
-
5B
Lateral Raise (Cable)
3
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
6-8 reps
-
2
Chest Press (Machine)
3
5-10 reps
-
3
Dip (Weighted)
2
8-12 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5A
Underhand Cable Front Raise
3
10-20 reps
-
5B
Lateral Raise (Cable)
3
10-20 reps
-
6
Overhead Tricep Extension (Cable)
3
5-10 reps
-
7
Tricep Pushdown (Cable)
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Leg Curl
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Abductor (Machine)
2
10-20 reps
-
4B
Hip Adductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Leg Curl
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Abductor (Machine)
2
10-20 reps
-
4B
Hip Adductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Leg Curl
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Abductor (Machine)
2
10-20 reps
-
4B
Hip Adductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Leg Curl
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Abductor (Machine)
2
10-20 reps
-
4B
Hip Adductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Leg Curl
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Abductor (Machine)
2
10-20 reps
-
4B
Hip Adductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Leg Curl
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Abductor (Machine)
2
10-20 reps
-
4B
Hip Adductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Leg Curl
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Abductor (Machine)
2
10-20 reps
-
4B
Hip Adductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4-6 reps
-
2
Leg Curl
3
10-20 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
4A
Hip Abductor (Machine)
2
10-20 reps
-
4B
Hip Adductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
6
Leg Extension
2
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
2
10-12 reps
-
7
Alternating Dumbbell Curl
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
2
10-12 reps
-
7
Alternating Dumbbell Curl
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
2
10-12 reps
-
7
Alternating Dumbbell Curl
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
2
10-12 reps
-
7
Alternating Dumbbell Curl
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
2
10-12 reps
-
7
Alternating Dumbbell Curl
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
2
10-12 reps
-
7
Alternating Dumbbell Curl
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
2
10-12 reps
-
7
Alternating Dumbbell Curl
1
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
RPE 10
2
Seated Wide-Grip Row (Cable)
3
6-10 reps
-
3
Lat Pulldown (Neutral Grip)
3
8-10 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
2
10-12 reps
-
7
Alternating Dumbbell Curl
1
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
4
10-20 reps
-
2
Calf Raise (Leg Press)
3
10-20 reps
-
3
Cycling
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
4
10-20 reps
-
2
Calf Raise (Leg Press)
3
10-20 reps
-
3
Cycling
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
4
10-20 reps
-
2
Calf Raise (Leg Press)
3
10-20 reps
-
3
Cycling
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
4
10-20 reps
-
2
Calf Raise (Leg Press)
3
10-20 reps
-
3
Cycling
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
4
10-20 reps
-
2
Calf Raise (Leg Press)
3
10-20 reps
-
3
Cycling
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
4
10-20 reps
-
2
Calf Raise (Leg Press)
3
10-20 reps
-
3
Cycling
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
4
10-20 reps
-
2
Calf Raise (Leg Press)
3
10-20 reps
-
3
Cycling
1
45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Decline Crunch
4
10-20 reps
-
2
Calf Raise (Leg Press)
3
10-20 reps
-
3
Cycling
1
45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
10-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4A
Underhand Cable Front Raise
3
10-20 reps
-
4B
Lateral Raise (Cable)
1
10-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
10-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4A
Underhand Cable Front Raise
3
10-20 reps
-
4B
Lateral Raise (Cable)
1
10-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
10-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4A
Underhand Cable Front Raise
3
10-20 reps
-
4B
Lateral Raise (Cable)
1
10-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
10-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4A
Underhand Cable Front Raise
3
10-20 reps
-
4B
Lateral Raise (Cable)
1
10-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
10-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4A
Underhand Cable Front Raise
3
10-20 reps
-
4B
Lateral Raise (Cable)
1
10-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
10-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4A
Underhand Cable Front Raise
3
10-20 reps
-
4B
Lateral Raise (Cable)
1
10-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
10-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4A
Underhand Cable Front Raise
3
10-20 reps
-
4B
Lateral Raise (Cable)
1
10-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Kickback
2
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
10-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4A
Underhand Cable Front Raise
3
10-20 reps
-
4B
Lateral Raise (Cable)
1
10-20 reps
-
5
Overhead Tricep Extension (Cable)
3
10-15 reps
-
6
Tricep Kickback
2
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Squat (Smith Machine)
4
6-12 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Hip Adductor (Machine)
2
10-20 reps
-
4B
Hip Abductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Squat (Smith Machine)
4
6-12 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Hip Adductor (Machine)
2
10-20 reps
-
4B
Hip Abductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Squat (Smith Machine)
4
6-12 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Hip Adductor (Machine)
2
10-20 reps
-
4B
Hip Abductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Squat (Smith Machine)
4
6-12 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Hip Adductor (Machine)
2
10-20 reps
-
4B
Hip Abductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Squat (Smith Machine)
4
6-12 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Hip Adductor (Machine)
2
10-20 reps
-
4B
Hip Abductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Squat (Smith Machine)
4
6-12 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Hip Adductor (Machine)
2
10-20 reps
-
4B
Hip Abductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Squat (Smith Machine)
4
6-12 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Hip Adductor (Machine)
2
10-20 reps
-
4B
Hip Abductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
3
10-20 reps
-
2
Squat (Smith Machine)
4
6-12 reps
-
3
Leg Extension
3
10-15 reps
-
4A
Hip Adductor (Machine)
2
10-20 reps
-
4B
Hip Abductor (Machine)
2
10-20 reps
-
5
Calf Raise (Leg Press)
4
10-15 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-20 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm High Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-20 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm High Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-20 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm High Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-20 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm High Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-20 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm High Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-20 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm High Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-20 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm High Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
1
-
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
10-20 reps
-
2
Chest Supported Row (Machine)
3
8-12 reps
-
3
Single Arm High Row (Cable)
3
10-15 reps
-
4
Rear Delt Fly (Machine)
3
10-20 reps
-
5
Bayesian Curl
3
8-12 reps
-
6
Dumbell Preacher Hammer Curl
1
-
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
4 Sets
6-8 Reps
-
2
Chest Press (Machine)
3 Sets
5-10 Reps
-
3
Dip (Weighted)
2 Sets
8-12 Reps
-
4
Chest Fly (Machine)
2 Sets
12-15 Reps
-
5A
Underhand Cable Front Raise
3 Sets
10-20 Reps
-
5B
Lateral Raise (Cable)
3 Sets
10-20 Reps
-
6
Overhead Tricep Extension (Cable)
3 Sets
5-10 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
-
Day 2
1
Deadlift (Barbell)
4 Sets
4-6 Reps
-
2
Leg Curl
3 Sets
10-20 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
4A
Hip Abductor (Machine)
2 Sets
10-20 Reps
-
4B
Hip Adductor (Machine)
2 Sets
10-20 Reps
-
5
Calf Raise (Leg Press)
4 Sets
10-15 Reps
-
6
Leg Extension
2 Sets
10-15 Reps
-
Day 3
1
Pull-Up (Weighted)
2 Sets
@10
2
Seated Wide-Grip Row (Cable)
3 Sets
6-10 Reps
-
3
Lat Pulldown (Neutral Grip)
3 Sets
8-10 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
10-20 Reps
-
5
Bayesian Curl
3 Sets
8-12 Reps
-
6
Dumbell Preacher Hammer Curl
2 Sets
10-12 Reps
-
7
Alternating Dumbbell Curl
1 Set
@10
Day 4
1
Decline Crunch
4 Sets
10-20 Reps
-
2
Calf Raise (Leg Press)
3 Sets
10-20 Reps
-
3
Cycling
1 Set
45 mins
-
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Bench Press (Dumbbell)
3 Sets
10-15 Reps
-
3
Chest Fly (Machine)
3 Sets
12-15 Reps
-
4A
Underhand Cable Front Raise
3 Sets
10-20 Reps
-
4B
Lateral Raise (Cable)
1 Set
10-20 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
10-15 Reps
-
6
Tricep Kickback
2 Sets
15-20 Reps
-
Day 6
1
Lying Leg Curl
3 Sets
10-20 Reps
-
2
Squat (Smith Machine)
4 Sets
6-12 Reps
-
3
Leg Extension
3 Sets
10-15 Reps
-
4A
Hip Adductor (Machine)
2 Sets
10-20 Reps
-
4B
Hip Abductor (Machine)
2 Sets
10-20 Reps
-
5
Calf Raise (Leg Press)
4 Sets
10-15 Reps
-
Day 7
1
Pull-Up (Assisted)
3 Sets
10-20 Reps
-
2
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
3
Single Arm High Row (Cable)
3 Sets
10-15 Reps
-
4
Rear Delt Fly (Machine)
3 Sets
10-20 Reps
-
5
Bayesian Curl
3 Sets
8-12 Reps
-
6
Dumbell Preacher Hammer Curl
1 Set
-
-