Program Description
75% Strength - 25% Hypertrophy
Program Overview
- LevelIntermediate
- GoalMuscle & Sculpting, Powerbuilding
- EquipmentFull Gym
- Program Length6 weeks
- Time Per Workout110 minutes
- CreatedFeb 11, 2025 07:55
- Last EditedJun 18, 2025 12:20
Summary
Transform your strength with this comprehensive 6-week Push-Pull-Legs (PPL) program, designed for six days of intense training each week. Focused on building muscle and enhancing overall strength, this program incorporates a variety of exercises targeting major muscle groups, including barbell and dumbbell movements for the chest, back, shoulders, and arms. With a balanced mix of compound and isolation exercises, you'll challenge your limits while refining your technique. Get ready to push your boundaries and achieve your fitness goals!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Upper Back
11.4%
Quadriceps
9.1%
Chest
8.1%
Hamstrings
7.8%
Front Delts
7.8%
Lats
7.6%
Glutes
7.3%
Middle Delts
6.5%
Biceps
6.4%
Abs
5.8%
Rear Delts
3%
Lower Back
3%
Calves
2.7%
Forearms
0.8%
Adductors
0.7%
Abductors
0.3%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Overhead Press (Machine)
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Dip (Weighted)
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Overhead Press (Machine)
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9
RPE 9
4
Lateral Raise (Cable)
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Dip (Weighted)
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 9
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
2
Seated Overhead Press (Dumbbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5
Dip (Weighted)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
2
Seated Overhead Press (Dumbbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Cable)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5
Dip (Weighted)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
6
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
4 reps
3 reps
RPE 9
RPE 9
2
Seated Overhead Press (Dumbbell)
2
1
4 reps
3 reps
RPE 9
RPE 9
3
Incline Bench Press (Dumbbell)
1
10 reps
RPE 10
4
Lateral Raise (Cable)
1
15 reps
RPE 10
5
Dip (Weighted)
1
12 reps
RPE 10
6
Tricep Pushdown (Cable)
1
12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Seated Overhead Press (Dumbbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
3
Incline Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Lateral Raise (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 8
5
Dip (Weighted)
1
1
6 reps
4 reps
RPE 8
RPE 8
6
Tricep Pushdown (Cable)
1
1
6 reps
5 reps
RPE 8
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Pull-Up (Weighted)
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Barbell Row
1
1
8 reps
6 reps
RPE 8
RPE 8
4
Face Pull
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Hammer Curl
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
12 reps
8 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Pull-Up (Weighted)
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Barbell Row
1
1
8 reps
6 reps
RPE 8
RPE 8
4
Face Pull
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Hammer Curl
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Bicep Curl (EZ Bar)
1
1
12 reps
8 reps
RPE 9
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
1
6 reps
4 reps
RPE 8
RPE 8
2
Pull-Up (Weighted)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Barbell Row
2
1
6 reps
4 reps
RPE 8
RPE 8
4
Face Pull
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5
Hammer Curl
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
6
Bicep Curl (EZ Bar)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
1
6 reps
4 reps
RPE 8
RPE 8
2
Pull-Up (Weighted)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Barbell Row
2
1
6 reps
4 reps
RPE 8
RPE 8
4
Face Pull
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5
Hammer Curl
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
6
Bicep Curl (EZ Bar)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
2
1
4 reps
3 reps
RPE 9
RPE 9
2
Pull-Up (Weighted)
2
1
4 reps
3 reps
RPE 9
RPE 9
3
Barbell Row
2
1
4 reps
3 reps
RPE 9
RPE 9
4
Face Pull
1
15 reps
RPE 10
5
Hammer Curl
1
12 reps
RPE 10
6
Bicep Curl (EZ Bar)
1
12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Pull-Up (Weighted)
1
1
6 reps
4 reps
RPE 8
RPE 8
3
Barbell Row
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Face Pull
1
1
8 reps
6 reps
RPE 8
RPE 8
5
Hammer Curl
1
1
6 reps
4 reps
RPE 8
RPE 8
6
Bicep Curl (EZ Bar)
1
1
6 reps
4 reps
RPE 8
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Leg Press (45 Degrees)
1
1
10 reps
8 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
1
1
12 reps
8 reps
RPE 9
RPE 9
5
Standing Calf Raise
1
1
15 reps
12 reps
RPE 9
RPE 9
6
Hanging Leg Raise
1
1
15 reps
12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Leg Press (45 Degrees)
1
1
10 reps
8 reps
RPE 9
RPE 9
4
Seated Hamstring Curl
1
1
12 reps
8 reps
RPE 9
RPE 9
5
Standing Calf Raise
1
1
15 reps
12 reps
RPE 9
RPE 9
6
Hanging Leg Raise
1
1
15 reps
12 reps
RPE 9
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Leg Press (45 Degrees)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
4
Seated Hamstring Curl
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
5
Standing Calf Raise
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Hanging Leg Raise
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Leg Press (45 Degrees)
1
1
10 reps
8 reps
RPE 9.5
RPE 9.5
4
Seated Hamstring Curl
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
5
Standing Calf Raise
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
6
Hanging Leg Raise
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
1
4 reps
3 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
4 reps
3 reps
RPE 9
RPE 9
3
Leg Press (45 Degrees)
1
10 reps
RPE 10
4
Seated Hamstring Curl
1
12 reps
RPE 10
5
Standing Calf Raise
1
15 reps
RPE 10
6
Hanging Leg Raise
1
15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
3
Leg Press (45 Degrees)
1
1
6 reps
4 reps
RPE 8
RPE 8
4
Seated Hamstring Curl
1
1
6 reps
4 reps
RPE 8
RPE 8
5
Standing Calf Raise
1
1
8 reps
6 reps
RPE 8
RPE 8
6
Hanging Leg Raise
1
1
8 reps
6 reps
RPE 8
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
15 reps
12 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
12 reps
10 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
15 reps
12 reps
RPE 9
RPE 9
4
Lateral Raise (Dumbbell)
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Tricep Extension (Cable)
1
1
12 reps
10 reps
RPE 9
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
6
Tricep Extension (Cable)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
4
Lateral Raise (Dumbbell)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5
Skull Crusher (Barbell)
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
6
Tricep Extension (Cable)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
4 reps
3 reps
RPE 9
RPE 9
2
Bench Press (Dumbbell)
2
1
4 reps
3 reps
RPE 9
RPE 9
3
Chest Press (Machine)
1
15 reps
RPE 10
4
Lateral Raise (Dumbbell)
1
15 reps
RPE 10
5
Skull Crusher (Barbell)
1
12 reps
RPE 10
6
Tricep Extension (Cable)
1
12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Bench Press (Dumbbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
3
Chest Press (Machine)
1
1
8 reps
6 reps
RPE 8
RPE 8
4
Lateral Raise (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
5
Skull Crusher (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
6
Tricep Extension (Cable)
1
1
6 reps
5 reps
RPE 8
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8 reps
6 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Concentration Curl
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Shrug (Barbell)
1
1
12 reps
10 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
8 reps
6 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 9
RPE 9
4
Reverse Pec Deck
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Concentration Curl
1
1
12 reps
8 reps
RPE 9
RPE 9
6
Shrug (Barbell)
1
1
12 reps
10 reps
RPE 9
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6 reps
4 reps
RPE 8
RPE 8
2
T-Bar Row
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
4
Reverse Pec Deck
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5
Concentration Curl
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
6
Shrug (Barbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
6 reps
4 reps
RPE 8
RPE 8
2
T-Bar Row
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Standing Pullover (Cable)
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
4
Reverse Pec Deck
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5
Concentration Curl
1
1
12 reps
8 reps
RPE 9.5
RPE 9.5
6
Shrug (Barbell)
1
1
12 reps
10 reps
RPE 9.5
RPE 9.5
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
1
4 reps
3 reps
RPE 9
RPE 9
2
T-Bar Row
2
1
4 reps
3 reps
RPE 9
RPE 9
3
Standing Pullover (Cable)
1
15 reps
RPE 10
4
Reverse Pec Deck
1
15 reps
RPE 10
5
Concentration Curl
1
12 reps
RPE 10
6
Shrug (Barbell)
1
12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
1
1
6 reps
4 reps
RPE 8
RPE 8
2
T-Bar Row
1
1
6 reps
4 reps
RPE 8
RPE 8
3
Standing Pullover (Cable)
1
1
8 reps
6 reps
RPE 8
RPE 8
4
Reverse Pec Deck
1
1
8 reps
6 reps
RPE 8
RPE 8
5
Concentration Curl
1
1
6 reps
4 reps
RPE 8
RPE 8
6
Shrug (Barbell)
1
1
6 reps
5 reps
RPE 8
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9
4
Standing Calf Raise
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Hanging Leg Raise
1
1
15 reps
12 reps
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
8 reps
6 reps
RPE 8
RPE 8
3
Leg Extension
1
1
15 reps
12 reps
RPE 9
RPE 9
4
Standing Calf Raise
1
1
15 reps
12 reps
RPE 9
RPE 9
5
Hanging Leg Raise
1
1
15 reps
12 reps
RPE 9
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Leg Extension
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
4
Standing Calf Raise
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5
Hanging Leg Raise
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
2
1
6 reps
4 reps
RPE 8
RPE 8
3
Leg Extension
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
4
Standing Calf Raise
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
5
Hanging Leg Raise
1
1
15 reps
12 reps
RPE 9.5
RPE 9.5
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
1
4 reps
3 reps
RPE 9
RPE 9
2
Romanian Deadlift (Barbell)
2
1
4 reps
3 reps
RPE 9
RPE 9
3
Leg Extension
1
15 reps
RPE 10
4
Standing Calf Raise
1
15 reps
RPE 10
5
Hanging Leg Raise
1
15 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
2
Romanian Deadlift (Barbell)
1
1
6 reps
4 reps
RPE 8
RPE 8
3
Leg Extension
1
1
8 reps
6 reps
RPE 8
RPE 8
4
Standing Calf Raise
1
1
8 reps
6 reps
RPE 8
RPE 8
5
Hanging Leg Raise
1
1
8 reps
6 reps
RPE 8
RPE 8
Week 1
1 / 6 Weeks
Day 2
1
Clean Deadlift1 Set
1 Set
6 Reps
4 Reps
@8
@8
2
Pull-Up (Weighted)1 Set
1 Set
8 Reps
6 Reps
@8
@8
3
Barbell Row1 Set
1 Set
8 Reps
6 Reps
@8
@8
4
Face Pull1 Set
1 Set
15 Reps
12 Reps
@9
@9
5
Hammer Curl1 Set
1 Set
12 Reps
8 Reps
@9
@9
6
Bicep Curl (EZ Bar)1 Set
1 Set
12 Reps
8 Reps
@9
@9
Day 3
1
Squat (Barbell)1 Set
1 Set
6 Reps
4 Reps
@8
@8
2
Romanian Deadlift (Barbell)1 Set
1 Set
8 Reps
6 Reps
@8
@8
3
Leg Press (45 Degrees)1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Seated Hamstring Curl1 Set
1 Set
12 Reps
8 Reps
@9
@9
5
Standing Calf Raise1 Set
1 Set
15 Reps
12 Reps
@9
@9
6
Hanging Leg Raise1 Set
1 Set
15 Reps
12 Reps
@9
@9
Day 4
1
Overhead Press (Barbell)1 Set
1 Set
6 Reps
4 Reps
@8
@8
2
Bench Press (Dumbbell)1 Set
1 Set
8 Reps
6 Reps
@8
@8
3
Chest Press (Machine)1 Set
1 Set
15 Reps
12 Reps
@9
@9
4
Lateral Raise (Dumbbell)1 Set
1 Set
15 Reps
12 Reps
@9
@9
5
Skull Crusher (Barbell)1 Set
1 Set
12 Reps
8 Reps
@9
@9
6
Tricep Extension (Cable)1 Set
1 Set
12 Reps
10 Reps
@9
@9
Day 5
1
Lat Pulldown1 Set
1 Set
8 Reps
6 Reps
@8
@8
2
T-Bar Row1 Set
1 Set
8 Reps
6 Reps
@8
@8
3
Standing Pullover (Cable)1 Set
1 Set
15 Reps
12 Reps
@9
@9
4
Reverse Pec Deck1 Set
1 Set
15 Reps
12 Reps
@9
@9
5
Concentration Curl1 Set
1 Set
12 Reps
8 Reps
@9
@9
6
Shrug (Barbell)1 Set
1 Set
12 Reps
10 Reps
@9
@9
Day 6
1
Bulgarian Split Squat (Dumbbell)1 Set
1 Set
8 Reps
6 Reps
@8
@8
2
Romanian Deadlift (Barbell)1 Set
1 Set
8 Reps
6 Reps
@8
@8
3
Leg Extension1 Set
1 Set
15 Reps
12 Reps
@9
@9
4
Standing Calf Raise1 Set
1 Set
15 Reps
12 Reps
@9
@9
5
Hanging Leg Raise1 Set
1 Set
15 Reps
12 Reps
@9
@9
Day 1
1
Bench Press (Barbell)1 Set
1 Set
6 Reps
4 Reps
@8
@8
2
Overhead Press (Machine)1 Set
1 Set
8 Reps
6 Reps
@8
@8
3
Incline Bench Press (Dumbbell)1 Set
1 Set
10 Reps
8 Reps
@9
@9
4
Lateral Raise (Cable)1 Set
1 Set
15 Reps
12 Reps
@9
@9
5
Dip (Weighted)1 Set
1 Set
12 Reps
8 Reps
@9
@9
6
Tricep Pushdown (Cable)1 Set
1 Set
12 Reps
10 Reps
@9
@9