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PPLxUL Jerbear offseason

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Program Description

whilst cutting to mantain strength and build size before entering strength and power phase

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 05, 2025 04:29
  • Last Edited
    Oct 07, 2025 06:51
Muscle Engagement
Front
Back
MuscleSet
Biceps
9.2%
Upper Back
9.1%
Quadriceps
8.9%
Hamstrings
8.7%
Chest
8.7%
Triceps
8.7%
Lats
8.1%
Front Delts
7.2%
Glutes
6.6%
Middle Delts
5.9%
Adductors
4.4%
Cardio
4.2%
Calves
3.4%
Lower Back
2.4%
Abs
1.8%
Rear Delts
1.5%
Forearms
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-9 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 6.5
3
Shoulder Press (Machine)
2
4-8 reps
RPE 7.5
4
Lateral Raise (Machine)
2
8-12 reps
RPE 6.5
5
JM Press
2
5-9 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 6.5
7
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-9 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 6.5
3
Shoulder Press (Machine)
2
4-8 reps
RPE 7.5
4
Lateral Raise (Machine)
2
8-12 reps
RPE 6.5
5
JM Press
2
5-9 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 6.5
7
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-9 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 6.5
3
Shoulder Press (Machine)
2
4-8 reps
RPE 7.5
4
Lateral Raise (Machine)
2
8-12 reps
RPE 6.5
5
JM Press
2
5-9 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 6.5
7
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-9 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 6.5
3
Shoulder Press (Machine)
2
4-8 reps
RPE 7.5
4
Lateral Raise (Machine)
2
8-12 reps
RPE 6.5
5
JM Press
2
5-9 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 6.5
7
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-9 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 6.5
3
Shoulder Press (Machine)
2
4-8 reps
RPE 7.5
4
Lateral Raise (Machine)
2
8-12 reps
RPE 6.5
5
JM Press
2
5-9 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 6.5
7
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-9 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 6.5
3
Shoulder Press (Machine)
2
4-8 reps
RPE 7.5
4
Lateral Raise (Machine)
2
8-12 reps
RPE 6.5
5
JM Press
2
5-9 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 6.5
7
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-9 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 6.5
3
Shoulder Press (Machine)
2
4-8 reps
RPE 7.5
4
Lateral Raise (Machine)
2
8-12 reps
RPE 6.5
5
JM Press
2
5-9 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 6.5
7
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-9 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 6.5
3
Shoulder Press (Machine)
2
4-8 reps
RPE 7.5
4
Lateral Raise (Machine)
2
8-12 reps
RPE 6.5
5
JM Press
2
5-9 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 6.5
7
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-9 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 6.5
3
Shoulder Press (Machine)
2
4-8 reps
RPE 7.5
4
Lateral Raise (Machine)
2
8-12 reps
RPE 6.5
5
JM Press
2
5-9 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 6.5
7
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-9 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 6.5
3
Shoulder Press (Machine)
2
4-8 reps
RPE 7.5
4
Lateral Raise (Machine)
2
8-12 reps
RPE 6.5
5
JM Press
2
5-9 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 6.5
7
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-9 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 6.5
3
Shoulder Press (Machine)
2
4-8 reps
RPE 7.5
4
Lateral Raise (Machine)
2
8-12 reps
RPE 6.5
5
JM Press
2
5-9 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 6.5
7
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-9 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 6.5
3
Shoulder Press (Machine)
2
4-8 reps
RPE 7.5
4
Lateral Raise (Machine)
2
8-12 reps
RPE 6.5
5
JM Press
2
5-9 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 6.5
7
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-9 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 6.5
3
Shoulder Press (Machine)
2
4-8 reps
RPE 7.5
4
Lateral Raise (Machine)
2
8-12 reps
RPE 6.5
5
JM Press
2
5-9 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 6.5
7
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-9 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 6.5
3
Shoulder Press (Machine)
2
4-8 reps
RPE 7.5
4
Lateral Raise (Machine)
2
8-12 reps
RPE 6.5
5
JM Press
2
5-9 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 6.5
7
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-9 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 6.5
3
Shoulder Press (Machine)
2
4-8 reps
RPE 7.5
4
Lateral Raise (Machine)
2
8-12 reps
RPE 6.5
5
JM Press
2
5-9 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 6.5
7
Cardio
1
20-30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
5-9 reps
RPE 7
2
Pec Deck (Machine)
3
8-12 reps
RPE 6.5
3
Shoulder Press (Machine)
2
4-8 reps
RPE 7.5
4
Lateral Raise (Machine)
2
8-12 reps
RPE 6.5
5
JM Press
2
5-9 reps
RPE 6.5
6
Single Arm Tricep Extension (Cable)
2
8-12 reps
RPE 6.5
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Bicep Curl (Machine)
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
2
6-12 reps
-
6
Reverse Pec Deck
1
6-8 reps
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Bicep Curl (Machine)
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
2
6-12 reps
-
6
Reverse Pec Deck
1
6-8 reps
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Bicep Curl (Machine)
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
2
6-12 reps
-
6
Reverse Pec Deck
1
6-8 reps
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Bicep Curl (Machine)
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
2
6-12 reps
-
6
Reverse Pec Deck
1
6-8 reps
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Bicep Curl (Machine)
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
2
6-12 reps
-
6
Reverse Pec Deck
1
6-8 reps
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Bicep Curl (Machine)
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
2
6-12 reps
-
6
Reverse Pec Deck
1
6-8 reps
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Bicep Curl (Machine)
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
2
6-12 reps
-
6
Reverse Pec Deck
1
6-8 reps
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Bicep Curl (Machine)
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
2
6-12 reps
-
6
Reverse Pec Deck
1
6-8 reps
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Bicep Curl (Machine)
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
2
6-12 reps
-
6
Reverse Pec Deck
1
6-8 reps
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Bicep Curl (Machine)
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
2
6-12 reps
-
6
Reverse Pec Deck
1
6-8 reps
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Bicep Curl (Machine)
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
2
6-12 reps
-
6
Reverse Pec Deck
1
6-8 reps
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Bicep Curl (Machine)
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
2
6-12 reps
-
6
Reverse Pec Deck
1
6-8 reps
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Bicep Curl (Machine)
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
2
6-12 reps
-
6
Reverse Pec Deck
1
6-8 reps
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Bicep Curl (Machine)
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
2
6-12 reps
-
6
Reverse Pec Deck
1
6-8 reps
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Bicep Curl (Machine)
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
2
6-12 reps
-
6
Reverse Pec Deck
1
6-8 reps
-
7
Cardio
1
20-30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-8 reps
-
2
T-Bar Row
3
6-8 reps
-
3
Chest Supported Row (Machine)
2
6-8 reps
-
4
Bicep Curl (Machine)
3
6-12 reps
-
5
Hammer Curl (Dumbbell)
2
6-12 reps
-
6
Reverse Pec Deck
1
6-8 reps
-
7
Cardio
1
20-30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Straight Leg Calf Raise
2
6-8 reps
-
4
Hip Adductor (Machine)
2
6-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Seated Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Straight Leg Calf Raise
2
6-8 reps
-
4
Hip Adductor (Machine)
2
6-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Seated Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Straight Leg Calf Raise
2
6-8 reps
-
4
Hip Adductor (Machine)
2
6-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Seated Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Straight Leg Calf Raise
2
6-8 reps
-
4
Hip Adductor (Machine)
2
6-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Seated Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Straight Leg Calf Raise
2
6-8 reps
-
4
Hip Adductor (Machine)
2
6-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Seated Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Straight Leg Calf Raise
2
6-8 reps
-
4
Hip Adductor (Machine)
2
6-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Seated Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Straight Leg Calf Raise
2
6-8 reps
-
4
Hip Adductor (Machine)
2
6-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Seated Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Straight Leg Calf Raise
2
6-8 reps
-
4
Hip Adductor (Machine)
2
6-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Seated Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Straight Leg Calf Raise
2
6-8 reps
-
4
Hip Adductor (Machine)
2
6-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Seated Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Straight Leg Calf Raise
2
6-8 reps
-
4
Hip Adductor (Machine)
2
6-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Seated Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Straight Leg Calf Raise
2
6-8 reps
-
4
Hip Adductor (Machine)
2
6-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Seated Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Straight Leg Calf Raise
2
6-8 reps
-
4
Hip Adductor (Machine)
2
6-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Seated Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Straight Leg Calf Raise
2
6-8 reps
-
4
Hip Adductor (Machine)
2
6-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Seated Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Straight Leg Calf Raise
2
6-8 reps
-
4
Hip Adductor (Machine)
2
6-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Seated Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Straight Leg Calf Raise
2
6-8 reps
-
4
Hip Adductor (Machine)
2
6-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Seated Hamstring Curl
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
4-6 reps
-
2
Leg Extension
3
6-12 reps
-
3
Straight Leg Calf Raise
2
6-8 reps
-
4
Hip Adductor (Machine)
2
6-8 reps
-
5
Hip Thrust (Machine)
2
6-8 reps
-
6
Seated Hamstring Curl
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
6-8 reps
-
3
JM Press
2
6-8 reps
-
4
Lateral Raise (Machine)
2
6-8 reps
-
5
T-Bar Row
2
6-8 reps
-
6
Wide Grip Lat Pulldown
2
6-8 reps
-
7
Seated Low High Fly
2
6-12 reps
-
8
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
9
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
6-8 reps
-
3
JM Press
2
6-8 reps
-
4
Lateral Raise (Machine)
2
6-8 reps
-
5
T-Bar Row
2
6-8 reps
-
6
Wide Grip Lat Pulldown
2
6-8 reps
-
7
Seated Low High Fly
2
6-12 reps
-
8
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
9
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
6-8 reps
-
3
JM Press
2
6-8 reps
-
4
Lateral Raise (Machine)
2
6-8 reps
-
5
T-Bar Row
2
6-8 reps
-
6
Wide Grip Lat Pulldown
2
6-8 reps
-
7
Seated Low High Fly
2
6-12 reps
-
8
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
9
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
6-8 reps
-
3
JM Press
2
6-8 reps
-
4
Lateral Raise (Machine)
2
6-8 reps
-
5
T-Bar Row
2
6-8 reps
-
6
Wide Grip Lat Pulldown
2
6-8 reps
-
7
Seated Low High Fly
2
6-12 reps
-
8
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
9
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
6-8 reps
-
3
JM Press
2
6-8 reps
-
4
Lateral Raise (Machine)
2
6-8 reps
-
5
T-Bar Row
2
6-8 reps
-
6
Wide Grip Lat Pulldown
2
6-8 reps
-
7
Seated Low High Fly
2
6-12 reps
-
8
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
9
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
6-8 reps
-
3
JM Press
2
6-8 reps
-
4
Lateral Raise (Machine)
2
6-8 reps
-
5
T-Bar Row
2
6-8 reps
-
6
Wide Grip Lat Pulldown
2
6-8 reps
-
7
Seated Low High Fly
2
6-12 reps
-
8
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
9
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
6-8 reps
-
3
JM Press
2
6-8 reps
-
4
Lateral Raise (Machine)
2
6-8 reps
-
5
T-Bar Row
2
6-8 reps
-
6
Wide Grip Lat Pulldown
2
6-8 reps
-
7
Seated Low High Fly
2
6-12 reps
-
8
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
9
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
6-8 reps
-
3
JM Press
2
6-8 reps
-
4
Lateral Raise (Machine)
2
6-8 reps
-
5
T-Bar Row
2
6-8 reps
-
6
Wide Grip Lat Pulldown
2
6-8 reps
-
7
Seated Low High Fly
2
6-12 reps
-
8
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
9
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
6-8 reps
-
3
JM Press
2
6-8 reps
-
4
Lateral Raise (Machine)
2
6-8 reps
-
5
T-Bar Row
2
6-8 reps
-
6
Wide Grip Lat Pulldown
2
6-8 reps
-
7
Seated Low High Fly
2
6-12 reps
-
8
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
9
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
6-8 reps
-
3
JM Press
2
6-8 reps
-
4
Lateral Raise (Machine)
2
6-8 reps
-
5
T-Bar Row
2
6-8 reps
-
6
Wide Grip Lat Pulldown
2
6-8 reps
-
7
Seated Low High Fly
2
6-12 reps
-
8
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
9
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
6-8 reps
-
3
JM Press
2
6-8 reps
-
4
Lateral Raise (Machine)
2
6-8 reps
-
5
T-Bar Row
2
6-8 reps
-
6
Wide Grip Lat Pulldown
2
6-8 reps
-
7
Seated Low High Fly
2
6-12 reps
-
8
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
9
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
6-8 reps
-
3
JM Press
2
6-8 reps
-
4
Lateral Raise (Machine)
2
6-8 reps
-
5
T-Bar Row
2
6-8 reps
-
6
Wide Grip Lat Pulldown
2
6-8 reps
-
7
Seated Low High Fly
2
6-12 reps
-
8
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
9
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
6-8 reps
-
3
JM Press
2
6-8 reps
-
4
Lateral Raise (Machine)
2
6-8 reps
-
5
T-Bar Row
2
6-8 reps
-
6
Wide Grip Lat Pulldown
2
6-8 reps
-
7
Seated Low High Fly
2
6-12 reps
-
8
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
9
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
6-8 reps
-
3
JM Press
2
6-8 reps
-
4
Lateral Raise (Machine)
2
6-8 reps
-
5
T-Bar Row
2
6-8 reps
-
6
Wide Grip Lat Pulldown
2
6-8 reps
-
7
Seated Low High Fly
2
6-12 reps
-
8
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
9
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
6-8 reps
-
3
JM Press
2
6-8 reps
-
4
Lateral Raise (Machine)
2
6-8 reps
-
5
T-Bar Row
2
6-8 reps
-
6
Wide Grip Lat Pulldown
2
6-8 reps
-
7
Seated Low High Fly
2
6-12 reps
-
8
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
9
Cardio
1
20-30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
2
6-8 reps
-
2
Bicep Curl (Machine)
2
6-8 reps
-
3
JM Press
2
6-8 reps
-
4
Lateral Raise (Machine)
2
6-8 reps
-
5
T-Bar Row
2
6-8 reps
-
6
Wide Grip Lat Pulldown
2
6-8 reps
-
7
Seated Low High Fly
2
6-12 reps
-
8
Seated Shoulder Press (Dumbbell)
1
6-12 reps
-
9
Cardio
1
20-30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
Straight Leg Calf Raise
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Adductor (Machine)
2
6-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
Straight Leg Calf Raise
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Adductor (Machine)
2
6-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
Straight Leg Calf Raise
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Adductor (Machine)
2
6-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
Straight Leg Calf Raise
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Adductor (Machine)
2
6-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
Straight Leg Calf Raise
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Adductor (Machine)
2
6-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
Straight Leg Calf Raise
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Adductor (Machine)
2
6-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
Straight Leg Calf Raise
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Adductor (Machine)
2
6-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
Straight Leg Calf Raise
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Adductor (Machine)
2
6-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
Straight Leg Calf Raise
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Adductor (Machine)
2
6-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
Straight Leg Calf Raise
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Adductor (Machine)
2
6-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
Straight Leg Calf Raise
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Adductor (Machine)
2
6-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
Straight Leg Calf Raise
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Adductor (Machine)
2
6-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
Straight Leg Calf Raise
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Adductor (Machine)
2
6-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
Straight Leg Calf Raise
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Adductor (Machine)
2
6-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
Straight Leg Calf Raise
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Adductor (Machine)
2
6-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
4-6 reps
-
2
Seated Hamstring Curl
2
6-12 reps
-
3
Straight Leg Calf Raise
2
6-12 reps
-
4
Leg Extension
2
6-12 reps
-
5
Hip Adductor (Machine)
2
6-12 reps
-
6
Bulgarian Split Squat (Dumbbell)
2
6-12 reps
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30-45 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
5-9 Reps
@7
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@6.5
3
Shoulder Press (Machine)
2 Sets
4-8 Reps
@7.5
4
Lateral Raise (Machine)
2 Sets
8-12 Reps
@6.5
5
JM Press
2 Sets
5-9 Reps
@6.5
6
Single Arm Tricep Extension (Cable)
2 Sets
8-12 Reps
@6.5
7
Cardio
1 Set
20-30 mins
-
Day 2
1
Wide Grip Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
T-Bar Row
1 Set
1 Set
1 Set
6-8 Reps
6-8 Reps
6-8 Reps
-
-
-
3
Chest Supported Row (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Bicep Curl (Machine)
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
5
Hammer Curl (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
6
Reverse Pec Deck
1 Set
6-8 Reps
-
7
Cardio
1 Set
20-30 mins
-
Day 3
1
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
2
Leg Extension
1 Set
1 Set
1 Set
6-12 Reps
6-12 Reps
6-12 Reps
-
-
-
3
Straight Leg Calf Raise
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Hip Adductor (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
Hip Thrust (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Seated Hamstring Curl
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
Day 4
1
Cardio (LISS)
1 Set
30-45 mins
-
Day 5
1
Chest Press (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Bicep Curl (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
3
JM Press
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Lateral Raise (Machine)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
5
T-Bar Row
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
6
Wide Grip Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
7
Seated Low High Fly
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
8
Seated Shoulder Press (Dumbbell)
1 Set
6-12 Reps
-
9
Cardio
1 Set
20-30 mins
-
Day 6
1
Squat (Barbell)
1 Set
1 Set
1 Set
4-6 Reps
4-6 Reps
4-6 Reps
-
-
-
2
Seated Hamstring Curl
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
3
Straight Leg Calf Raise
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
4
Leg Extension
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
5
Hip Adductor (Machine)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
6
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
6-12 Reps
6-12 Reps
-
-
Day 7
1
Cardio (LISS)
1 Set
30-45 mins
-