logo
BoostcampPNG

Trent’s BBL PPLUL

by Trent G.
9 athletes joined

Program Description

To get huge

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Feb 24, 2025 02:24
  • Last Edited
    Jun 18, 2025 11:14

Summary

Transform your physique with Trent’s BBL PPLUL, a comprehensive 12-week program designed for serious lifters looking to build strength and muscle. With five training days each week, you’ll engage in a balanced Push-Pull-Legs routine that targets all major muscle groups, ensuring optimal growth and recovery. Each session includes a mix of compound and isolation exercises, utilizing a full gym setup to maximize your results. Get ready to challenge yourself and see real progress in your strength and aesthetics!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.6%
Biceps
10.5%
Upper Back
10%
Quadriceps
9.3%
Lats
7.8%
Front Delts
7.4%
Chest
7.4%
Glutes
6.7%
Middle Delts
6.3%
Hamstrings
5.9%
Abs
4.5%
Calves
3.7%
Lower Back
2.6%
Rear Delts
2.2%
Forearms
1.2%
Adductors
0.7%
Other
0.6%
Abductors
0.4%
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Chest Fly (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
9
Skull Crusher (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Chest Fly (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
9
Skull Crusher (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Chest Fly (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
9
Skull Crusher (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Chest Fly (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
9
Skull Crusher (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Chest Fly (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
9
Skull Crusher (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Chest Fly (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
9
Skull Crusher (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Chest Fly (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
9
Skull Crusher (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Chest Fly (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
9
Skull Crusher (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Chest Fly (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
9
Skull Crusher (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Chest Fly (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
9
Skull Crusher (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Chest Fly (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
9
Skull Crusher (Barbell)
3
6-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10-12 reps
RPE 7
2
Chest Fly (Cable)
3
12-15 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Shoulder Press (Machine)
3
12-15 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Rear Delt Fly (Cable)
3
12-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
6-8 reps
-
8
Tricep Pushdown (Cable)
3
8-12 reps
-
9
Skull Crusher (Barbell)
3
6-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Bayesian Curl
4
12-15 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Bicep Curl (Cable)
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Bayesian Curl
4
12-15 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Bicep Curl (Cable)
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Bayesian Curl
4
12-15 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Bicep Curl (Cable)
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Bayesian Curl
4
12-15 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Bicep Curl (Cable)
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Bayesian Curl
4
12-15 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Bicep Curl (Cable)
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Bayesian Curl
4
12-15 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Bicep Curl (Cable)
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Bayesian Curl
4
12-15 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Bicep Curl (Cable)
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Bayesian Curl
4
12-15 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Bicep Curl (Cable)
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Bayesian Curl
4
12-15 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Bicep Curl (Cable)
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Bayesian Curl
4
12-15 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Bicep Curl (Cable)
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Bayesian Curl
4
12-15 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Bicep Curl (Cable)
1
50-100 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Bent Over Row (Barbell)
3
6-10 reps
-
3
Seated Row (Cable)
3
12-15 reps
-
4
Seated Row (Machine)
3
8-12 reps
-
5
Bayesian Curl
4
12-15 reps
-
6
Hammer Curl (Cable)
3
10-12 reps
-
7
Bicep Curl (Cable)
1
50-100 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
3
10-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
3
10-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
3
10-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
3
10-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
3
10-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
3
10-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
3
10-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
3
10-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
3
10-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
3
10-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
3
10-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Walk
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
-
2
Leg Press
3
10-12 reps
-
3
Seated Hamstring Curl
3
8-12 reps
-
4
Leg Extension
3
8-12 reps
-
5
Standing Calf Raise
3
6-8 reps
-
6
Walk
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
8-12 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Dumbbell Row
3
6-8 reps
-
5
Preacher Curl (Dumbbell)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Side Crunch (Cable)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Side Crunch (Cable)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Side Crunch (Cable)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Side Crunch (Cable)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Side Crunch (Cable)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Side Crunch (Cable)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Side Crunch (Cable)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Side Crunch (Cable)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Side Crunch (Cable)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Side Crunch (Cable)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Side Crunch (Cable)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Plank
3
1 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
8-12 reps
-
2
Side Crunch (Cable)
3
6-8 reps
-
3
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
-
4
Standing Calf Raise
3
8-12 reps
-
5
Back Extension (Weighted)
3
8-12 reps
-
6
Plank
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10-12 Reps
@7
2
Chest Fly (Cable)
3 Sets
12-15 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Shoulder Press (Machine)
3 Sets
12-15 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
7
Single Arm Tricep Extension (Cable)
3 Sets
6-8 Reps
-
8
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
9
Skull Crusher (Barbell)
3 Sets
6-8 Reps
-
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
Bent Over Row (Barbell)
3 Sets
6-10 Reps
-
3
Seated Row (Cable)
3 Sets
12-15 Reps
-
4
Seated Row (Machine)
3 Sets
8-12 Reps
-
5
Bayesian Curl
4 Sets
12-15 Reps
-
6
Hammer Curl (Cable)
3 Sets
10-12 Reps
-
7
Bicep Curl (Cable)
1 Set
50-100 Reps
-
Day 3
1
Hack Squat
3 Sets
8-12 Reps
-
2
Leg Press
3 Sets
10-12 Reps
-
3
Seated Hamstring Curl
3 Sets
8-12 Reps
-
4
Leg Extension
3 Sets
8-12 Reps
-
5
Standing Calf Raise
3 Sets
6-8 Reps
-
6
Walk
1 Set
10 mins
-
Day 4
1
Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Dumbbell Row
3 Sets
6-8 Reps
-
5
Preacher Curl (Dumbbell)
3 Sets
10-12 Reps
-
Day 5
1
Squat (Smith Machine)
3 Sets
8-12 Reps
-
2
Side Crunch (Cable)
3 Sets
6-8 Reps
-
3
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
-
4
Standing Calf Raise
3 Sets
8-12 Reps
-
5
Back Extension (Weighted)
3 Sets
8-12 Reps
-
6
Plank
3 Sets
1 mins
-