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PPLL

by Joe V.

Program Description

PPLL with 3 days of running

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 23, 2025 04:36
  • Last Edited
    Jun 18, 2025 11:00

Summary

Unleash your strength with the PPLL program, a comprehensive 12-week training plan designed for serious lifters. Committing just four days a week, you'll tackle a mix of push and leg workouts that emphasize high-volume training to maximize muscle growth and endurance. Each session features targeted exercises, including dumbbell bench presses and Bulgarian split squats, ensuring a balanced approach to building strength across all major muscle groups. Get ready to elevate your fitness game and achieve the results you've been striving for!
Muscle Engagement
Front
Back
MuscleSet
Glutes
11.8%
Hamstrings
11.3%
Upper Back
10.4%
Quadriceps
9.5%
Triceps
9.5%
Chest
9%
Front Delts
7%
Lats
6.5%
Biceps
5.5%
Middle Delts
5%
Rear Delts
5%
Lower Back
4.3%
Abs
2.8%
Calves
1.7%
Forearms
0.5%
Adductors
0.5%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-8 reps
RPE 8
2
Seated Overhead Press (Dumbbell)
3
6-8 reps
RPE 8
3
Incline Bench Press (Smith Machine)
3
6-8 reps
RPE 8
4
Lateral Raise (Cable)
3
8-10 reps
RPE 7
5
Chest Fly (Machine)
3
8-10 reps
RPE 8
6
Dip (Bodyweight)
3
8-10 reps
RPE 8
7
Single Arm Pushdown
3
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
6-8 reps
RPE 9
2
Romanian Deadlift (Barbell)
3
6-8 reps
RPE 8
3
Single Leg Press
3
6-8 reps
RPE 9
4
Seated Hamstring Curl
2
8-10 reps
RPE 7
5
Glute Bridge (Bodyweight)
2
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
6-8 reps
RPE 8
2
T-Bar Row
3
6-8 reps
RPE 9
3
Seated Row (Cable)
3
6-8 reps
RPE 8
4
Face Pull
3
8-10 reps
RPE 8
5
Bicep Curl (EZ Bar)
3
8-10 reps
RPE 8
6
Rear Delt Fly (Dumbbell)
3
8-10 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
3
6-8 reps
RPE 8
2
Goblet Squat
3
6-8 reps
RPE 9
3
Hip Thrust (Machine)
2
8-10 reps
RPE 7
4
Seated Calf Raise
2
8-10 reps
RPE 7
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Dumbbell)
3 Sets
6-8 Reps
@8
2
Seated Overhead Press (Dumbbell)
3 Sets
6-8 Reps
@8
3
Incline Bench Press (Smith Machine)
3 Sets
6-8 Reps
@8
4
Lateral Raise (Cable)
3 Sets
8-10 Reps
@7
5
Chest Fly (Machine)
3 Sets
8-10 Reps
@8
6
Dip (Bodyweight)
3 Sets
8-10 Reps
@8
7
Single Arm Pushdown
3 Sets
8-10 Reps
@8
Day 2
1
Bulgarian Split Squat (Dumbbell)
3 Sets
6-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
@8
3
Single Leg Press
3 Sets
6-8 Reps
@9
4
Seated Hamstring Curl
2 Sets
8-10 Reps
@7
5
Glute Bridge (Bodyweight)
2 Sets
8-10 Reps
@8
Day 3
1
Lat Pulldown (Close Grip)
3 Sets
6-8 Reps
@8
2
T-Bar Row
3 Sets
6-8 Reps
@9
3
Seated Row (Cable)
3 Sets
6-8 Reps
@8
4
Face Pull
3 Sets
8-10 Reps
@8
5
Bicep Curl (EZ Bar)
3 Sets
8-10 Reps
@8
6
Rear Delt Fly (Dumbbell)
3 Sets
8-10 Reps
@8
Day 4
1
Trap Bar Deadlift
3 Sets
6-8 Reps
@8
2
Goblet Squat
3 Sets
6-8 Reps
@9
3
Hip Thrust (Machine)
2 Sets
8-10 Reps
@7
4
Seated Calf Raise
2 Sets
8-10 Reps
@7