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PPAL

by Donatello

Program Description

Don’t be fooled, this program lacks transformative qualities. It’s designed for natural lifters who want modest gains. The workout consists of simple 3x10 repetitions across all movements to emphasize double progression. Compound and isolation movements included. Remember to eat well, sleep hard, and enjoy your training!

Program Overview

  • Level
    Beginner, Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 29, 2025 10:11
  • Last Edited
    Oct 04, 2025 01:12

Summary

Unleash your strength with the PPAL program, an 18-week journey designed to sculpt your physique through a balanced 4-day split. Each week focuses on targeted muscle groups, combining compound lifts and isolation exercises to maximize gains. With a full gym at your disposal, you’ll tackle movements like the Incline Bench Press and Wide Grip Pull-Up, ensuring comprehensive development of your upper body. Get ready to push your limits and see transformative results!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Upper Back
11.9%
Middle Delts
11.3%
Front Delts
9.9%
Biceps
9.3%
Quadriceps
7.3%
Chest
6.6%
Lats
6%
Hamstrings
5.3%
Rear Delts
4.6%
Glutes
4.6%
Calves
3.3%
Lower Back
2.6%
Abs
2%
Forearms
1.3%
Adductors
1.3%
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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
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Extension (Cable)
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Pull-Up
3
10 reps
-
2
Dumbbell Row
3
10 reps
-
3
Reverse Pec Deck
3
10 reps
-
4
Incline Curl (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
10 reps
-
2
Overhead Tricep Extension (Cable)
3
10 reps
-
3
Hammer Curl (Dumbbell)
3
10 reps
-
4
Lateral Raise (Dumbbell)
3
10 reps
-
5
Shrug (Barbell)
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
10 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Lateral Raise (Cable)
3
10 reps
-
4
Tricep Rope Push Down (Cable)
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
10 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
10 reps
-
4
Standing Calf Raise
3
10 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Wide Grip Pull-Up
3 Sets
10 Reps
-
2
Dumbbell Row
3 Sets
10 Reps
-
3
Reverse Pec Deck
3 Sets
10 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
Day 2
1
Bench Press (Close Grip)
3 Sets
10 Reps
-
2
Overhead Tricep Extension (Cable)
3 Sets
10 Reps
-
3
Hammer Curl (Dumbbell)
3 Sets
10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10 Reps
-
5
Shrug (Barbell)
3 Sets
10 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
10 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
10 Reps
-
3
Leg Extension
3 Sets
10 Reps
-
4
Standing Calf Raise
3 Sets
10 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
10 Reps
-
3
Lateral Raise (Cable)
3 Sets
10 Reps
-
4
Tricep Rope Push Down (Cable)
3 Sets
15 Reps
-