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BoostcampPNG

PPL-UL

by Syrus C.

Program Description

Easy

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jul 08, 2025 02:42
  • Last Edited
    Jul 21, 2025 10:11
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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
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
4-8 reps
-
2
Chest Fly (Machine)
2
4-8 reps
-
3
Seated Shoulder Press (Dumbbell)
1
4-8 reps
-
4
One Arm Lateral Raise (Cable)
2
8-12 reps
-
5
Single Arm Rear Delt Fly (Cable)
2
8-12 reps
-
6
V-Handle Tricep Pushdown (Cable)
1
4-8 reps
-
7
Overhead Tricep Extension (Cable)
1
4-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Preacher Curl (Dumbbell)
2
4-8 reps
-
4
Incline Curl (Dumbbell)
1
4-8 reps
-
5
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
6
Wrist Curls
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
4-8 reps
-
2
Wide Grip Lat Pulldown
2
4-8 reps
-
3
Incline Bench Press (Dumbbell)
2
4-8 reps
-
4
Chest Fly (Cable)
1
4-8 reps
-
5
Lateral Raise (Machine)
2
6-10 reps
-
6
Single Arm Tricep Extension (Cable)
1
4-8 reps
-
7
Preacher Curl (Barbell)
1
4-8 reps
-
8
Hammer Preacher Curl (ez Bar)
1
4-8 reps
-
9
Wrist Curls
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
4-8 reps
-
2
Leg Curl
2
4-8 reps
-
3
Leg Extension
2
4-8 reps
-
4
Pendulum Squat
2
4-8 reps
-
5
Back Extension (Weighted)
2
8-12 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
4-8 Reps
-
2
Chest Fly (Machine)
2 Sets
4-8 Reps
-
3
Seated Shoulder Press (Dumbbell)
1 Set
4-8 Reps
-
4
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
-
5
Single Arm Rear Delt Fly (Cable)
2 Sets
8-12 Reps
-
6
V-Handle Tricep Pushdown (Cable)
1 Set
4-8 Reps
-
7
Overhead Tricep Extension (Cable)
1 Set
4-8 Reps
-
Day 2
1
T-Bar Row
2 Sets
4-8 Reps
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2
Wide Grip Lat Pulldown
2 Sets
4-8 Reps
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3
Preacher Curl (Dumbbell)
2 Sets
4-8 Reps
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4
Incline Curl (Dumbbell)
1 Set
4-8 Reps
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5
Hammer Preacher Curl (ez Bar)
1 Set
4-8 Reps
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6
Wrist Curls
2 Sets
8-12 Reps
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Day 3
1
Calf Raise (Machine)
2 Sets
4-8 Reps
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2
Leg Curl
2 Sets
4-8 Reps
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3
Leg Extension
2 Sets
4-8 Reps
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4
Pendulum Squat
2 Sets
4-8 Reps
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5
Back Extension (Weighted)
2 Sets
8-12 Reps
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Day 5
1
Calf Raise (Machine)
2 Sets
4-8 Reps
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2
Leg Curl
2 Sets
4-8 Reps
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3
Leg Extension
2 Sets
4-8 Reps
-
4
Pendulum Squat
2 Sets
4-8 Reps
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5
Back Extension (Weighted)
2 Sets
8-12 Reps
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Day 4
1
T-Bar Row
2 Sets
4-8 Reps
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2
Wide Grip Lat Pulldown
2 Sets
4-8 Reps
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3
Incline Bench Press (Dumbbell)
2 Sets
4-8 Reps
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4
Chest Fly (Cable)
1 Set
4-8 Reps
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5
Lateral Raise (Machine)
2 Sets
6-10 Reps
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6
Single Arm Tricep Extension (Cable)
1 Set
4-8 Reps
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7
Preacher Curl (Barbell)
1 Set
4-8 Reps
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8
Hammer Preacher Curl (ez Bar)
1 Set
4-8 Reps
-
9
Wrist Curls
2 Sets
8-12 Reps
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