logo
BoostcampPNG

Hypertrophy: PPL-PPL 2

by Thomas V.

Program Description

Grow Muscles

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 28, 2025 09:01
  • Last Edited
    May 28, 2025 09:01
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Shoulder Press (Machine)
3
5-8 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
7
High-To-Low Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Shoulder Press (Machine)
3
5-8 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
7
High-To-Low Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Shoulder Press (Machine)
3
5-8 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
7
High-To-Low Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Shoulder Press (Machine)
3
5-8 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
7
High-To-Low Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Shoulder Press (Machine)
3
5-8 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
7
High-To-Low Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Shoulder Press (Machine)
3
5-8 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
7
High-To-Low Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Shoulder Press (Machine)
3
5-8 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
7
High-To-Low Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Shoulder Press (Machine)
3
5-8 reps
-
3
Dip (Assisted)
3
8-12 reps
-
4
Chest Fly (Cable)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
7
High-To-Low Cable Fly
3
12-15 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Bayesian Curl
3
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
5
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Bayesian Curl
3
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
5
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Bayesian Curl
3
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
5
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Bayesian Curl
3
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
5
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Bayesian Curl
3
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
5
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Bayesian Curl
3
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
5
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Bayesian Curl
3
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
5
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Bayesian Curl
3
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
5
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Seated Row (Cable)
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Wrist Curls
3
12-15 reps
-
8
Reverse Wrist Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Leg Press (45 Degrees)
2
3
8-12 reps
8-12 reps
RPE 1
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Machine)
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Leg Extension
3
12-15 reps
-
8
Decline Crunch (Weighted)
3
12-15 reps
-
9
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Leg Press (45 Degrees)
2
3
8-12 reps
8-12 reps
RPE 1
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Machine)
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Leg Extension
3
12-15 reps
-
8
Decline Crunch (Weighted)
3
12-15 reps
-
9
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Leg Press (45 Degrees)
2
3
8-12 reps
8-12 reps
RPE 1
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Machine)
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Leg Extension
3
12-15 reps
-
8
Decline Crunch (Weighted)
3
12-15 reps
-
9
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Leg Press (45 Degrees)
2
3
8-12 reps
8-12 reps
RPE 1
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Machine)
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Leg Extension
3
12-15 reps
-
8
Decline Crunch (Weighted)
3
12-15 reps
-
9
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Leg Press (45 Degrees)
2
3
8-12 reps
8-12 reps
RPE 1
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Machine)
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Leg Extension
3
12-15 reps
-
8
Decline Crunch (Weighted)
3
12-15 reps
-
9
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Leg Press (45 Degrees)
2
3
8-12 reps
8-12 reps
RPE 1
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Machine)
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Leg Extension
3
12-15 reps
-
8
Decline Crunch (Weighted)
3
12-15 reps
-
9
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Leg Press (45 Degrees)
2
3
8-12 reps
8-12 reps
RPE 1
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Machine)
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Leg Extension
3
12-15 reps
-
8
Decline Crunch (Weighted)
3
12-15 reps
-
9
Hanging Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Leg Press (45 Degrees)
2
3
8-12 reps
8-12 reps
RPE 1
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Machine)
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Curl
3
12-15 reps
-
7
Leg Extension
3
12-15 reps
-
8
Decline Crunch (Weighted)
3
12-15 reps
-
9
Hanging Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Incline Cable Fly
3
12-15 reps
-
8
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Incline Cable Fly
3
12-15 reps
-
8
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Incline Cable Fly
3
12-15 reps
-
8
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Incline Cable Fly
3
12-15 reps
-
8
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Incline Cable Fly
3
12-15 reps
-
8
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Incline Cable Fly
3
12-15 reps
-
8
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Incline Cable Fly
3
12-15 reps
-
8
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Lateral Raise (Machine)
3
12-15 reps
-
6
Tricep Pushdown (Cable)
3
12-15 reps
-
7
Incline Cable Fly
3
12-15 reps
-
8
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Bayesian Curl
3
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Lat Pulldown
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Shrug (Barbell)
3
8-12 reps
-
8
Wrist Curls
5
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Bayesian Curl
3
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Lat Pulldown
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Shrug (Barbell)
3
8-12 reps
-
8
Wrist Curls
5
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Bayesian Curl
3
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Lat Pulldown
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Shrug (Barbell)
3
8-12 reps
-
8
Wrist Curls
5
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Bayesian Curl
3
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Lat Pulldown
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Shrug (Barbell)
3
8-12 reps
-
8
Wrist Curls
5
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Bayesian Curl
3
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Lat Pulldown
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Shrug (Barbell)
3
8-12 reps
-
8
Wrist Curls
5
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Bayesian Curl
3
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Lat Pulldown
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Shrug (Barbell)
3
8-12 reps
-
8
Wrist Curls
5
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Bayesian Curl
3
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Lat Pulldown
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Shrug (Barbell)
3
8-12 reps
-
8
Wrist Curls
5
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
2
3
8-12 reps
8-12 reps
RPE 1
-
2
Bayesian Curl
3
12-15 reps
-
3
Bent Over Row (Barbell, Paused)
3
8-12 reps
-
4
Preacher Curl (EZ Bar)
3
12-15 reps
-
5
Lat Pulldown
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
12-15 reps
-
7
Shrug (Barbell)
3
8-12 reps
-
8
Wrist Curls
5
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Leg Press (45 Degrees)
2
3
8-12 reps
8-12 reps
RPE 1
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Machine)
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Leg Curl
3
12-15 reps
-
8
Hanging Leg Raise
3
12-15 reps
-
9
Decline Crunch (Weighted)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Leg Press (45 Degrees)
2
3
8-12 reps
8-12 reps
RPE 1
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Machine)
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Leg Curl
3
12-15 reps
-
8
Hanging Leg Raise
3
12-15 reps
-
9
Decline Crunch (Weighted)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Leg Press (45 Degrees)
2
3
8-12 reps
8-12 reps
RPE 1
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Machine)
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Leg Curl
3
12-15 reps
-
8
Hanging Leg Raise
3
12-15 reps
-
9
Decline Crunch (Weighted)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Leg Press (45 Degrees)
2
3
8-12 reps
8-12 reps
RPE 1
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Machine)
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Leg Curl
3
12-15 reps
-
8
Hanging Leg Raise
3
12-15 reps
-
9
Decline Crunch (Weighted)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Leg Press (45 Degrees)
2
3
8-12 reps
8-12 reps
RPE 1
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Machine)
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Leg Curl
3
12-15 reps
-
8
Hanging Leg Raise
3
12-15 reps
-
9
Decline Crunch (Weighted)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Leg Press (45 Degrees)
2
3
8-12 reps
8-12 reps
RPE 1
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Machine)
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Leg Curl
3
12-15 reps
-
8
Hanging Leg Raise
3
12-15 reps
-
9
Decline Crunch (Weighted)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Leg Press (45 Degrees)
2
3
8-12 reps
8-12 reps
RPE 1
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Machine)
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Leg Curl
3
12-15 reps
-
8
Hanging Leg Raise
3
12-15 reps
-
9
Decline Crunch (Weighted)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Walk
1
5 mins
-
2
Leg Press (45 Degrees)
2
3
8-12 reps
8-12 reps
RPE 1
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Hip Thrust (Machine)
3
12-15 reps
-
5
Standing Calf Raise
3
12-15 reps
-
6
Leg Extension
3
12-15 reps
-
7
Leg Curl
3
12-15 reps
-
8
Hanging Leg Raise
3
12-15 reps
-
9
Decline Crunch (Weighted)
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
3 Sets
8-12 Reps
8-12 Reps
@1
-
2
Shoulder Press (Machine)
3 Sets
5-8 Reps
-
3
Dip (Assisted)
3 Sets
8-12 Reps
-
4
Chest Fly (Cable)
3 Sets
12-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
-
7
High-To-Low Cable Fly
3 Sets
12-15 Reps
-
8
Reverse Pec Deck
3 Sets
12-15 Reps
-
Day 2
1
Pull-Up (Assisted)
2 Sets
3 Sets
8-12 Reps
8-12 Reps
@1
-
2
Bayesian Curl
3 Sets
12-15 Reps
-
3
Bent Over Row (Barbell, Paused)
5 Sets
8-12 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
-
5
Seated Row (Cable)
3 Sets
12-15 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
-
7
Wrist Curls
3 Sets
12-15 Reps
-
8
Reverse Wrist Curl (Dumbbell)
3 Sets
12-15 Reps
-
Day 3
1
Walk
1 Set
5 mins
-
2
Leg Press (45 Degrees)
2 Sets
3 Sets
8-12 Reps
8-12 Reps
@1
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Hip Thrust (Machine)
3 Sets
12-15 Reps
-
5
Standing Calf Raise
3 Sets
12-15 Reps
-
6
Leg Curl
3 Sets
12-15 Reps
-
7
Leg Extension
3 Sets
12-15 Reps
-
8
Decline Crunch (Weighted)
3 Sets
12-15 Reps
-
9
Hanging Leg Raise
3 Sets
12-15 Reps
-
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
3 Sets
8-12 Reps
8-12 Reps
@1
-
2
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Chest Press (Machine)
3 Sets
8-12 Reps
-
5
Lateral Raise (Machine)
3 Sets
12-15 Reps
-
6
Tricep Pushdown (Cable)
3 Sets
12-15 Reps
-
7
Incline Cable Fly
3 Sets
12-15 Reps
-
8
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
Day 5
1
Pull-Up (Assisted)
2 Sets
3 Sets
8-12 Reps
8-12 Reps
@1
-
2
Bayesian Curl
3 Sets
12-15 Reps
-
3
Bent Over Row (Barbell, Paused)
3 Sets
8-12 Reps
-
4
Preacher Curl (EZ Bar)
3 Sets
12-15 Reps
-
5
Lat Pulldown
3 Sets
12-15 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
12-15 Reps
-
7
Shrug (Barbell)
3 Sets
8-12 Reps
-
8
Wrist Curls
5 Sets
12-15 Reps
-
Day 6
1
Walk
1 Set
5 mins
-
2
Leg Press (45 Degrees)
2 Sets
3 Sets
8-12 Reps
8-12 Reps
@1
-
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Hip Thrust (Machine)
3 Sets
12-15 Reps
-
5
Standing Calf Raise
3 Sets
12-15 Reps
-
6
Leg Extension
3 Sets
12-15 Reps
-
7
Leg Curl
3 Sets
12-15 Reps
-
8
Hanging Leg Raise
3 Sets
12-15 Reps
-
9
Decline Crunch (Weighted)
3 Sets
12-15 Reps
-