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Truck Goons PPL

by Matt D.

Program Description

An intermediate program designed to build size and strength over a long period of time with consistent improvement.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Apr 28, 2025 04:18
  • Last Edited
    Jun 18, 2025 12:55

Summary

Unleash your inner strength with the Truck Goons PPL program, a comprehensive 12-week training plan designed for serious lifters. This 6-day-a-week program focuses on a balanced Push-Pull-Legs split, ensuring you build muscle and strength across all major muscle groups. Each workout is meticulously crafted to challenge your limits, featuring a mix of compound and isolation exercises. Get ready to transform your physique and elevate your performance in the gym!
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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)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Decline Bench Press (Dumbbell)
4
8-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Decline Bench Press (Dumbbell)
4
8-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Decline Bench Press (Dumbbell)
4
8-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Decline Bench Press (Dumbbell)
4
8-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Decline Bench Press (Dumbbell)
4
8-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Decline Bench Press (Dumbbell)
4
8-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Decline Bench Press (Dumbbell)
4
8-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Decline Bench Press (Dumbbell)
4
8-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Decline Bench Press (Dumbbell)
4
8-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Decline Bench Press (Dumbbell)
4
8-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Decline Bench Press (Dumbbell)
4
8-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
8-6 reps
-
2
Seated Overhead Press (Barbell)
4
8-6 reps
-
3
Incline Bench Press (Dumbbell)
4
8-12 reps
-
4
Decline Bench Press (Dumbbell)
4
8-12 reps
-
5
Arnold Press
4
8-12 reps
-
6
Bench Press (Close Grip)
4
8-12 reps
-
7
Skull Crusher (Barbell)
4
8-12 reps
-
8
Lateral Raise (Cable)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-6 reps
-
2
Pull-Up (Weighted)
4
8-6 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
8-12 reps
-
7
Preacher Curl (EZ Bar)
4
8-12 reps
-
8
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-6 reps
-
2
Pull-Up (Weighted)
4
8-6 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
8-12 reps
-
7
Preacher Curl (EZ Bar)
4
8-12 reps
-
8
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-6 reps
-
2
Pull-Up (Weighted)
4
8-6 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
8-12 reps
-
7
Preacher Curl (EZ Bar)
4
8-12 reps
-
8
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-6 reps
-
2
Pull-Up (Weighted)
4
8-6 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
8-12 reps
-
7
Preacher Curl (EZ Bar)
4
8-12 reps
-
8
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-6 reps
-
2
Pull-Up (Weighted)
4
8-6 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
8-12 reps
-
7
Preacher Curl (EZ Bar)
4
8-12 reps
-
8
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-6 reps
-
2
Pull-Up (Weighted)
4
8-6 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
8-12 reps
-
7
Preacher Curl (EZ Bar)
4
8-12 reps
-
8
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-6 reps
-
2
Pull-Up (Weighted)
4
8-6 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
8-12 reps
-
7
Preacher Curl (EZ Bar)
4
8-12 reps
-
8
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-6 reps
-
2
Pull-Up (Weighted)
4
8-6 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
8-12 reps
-
7
Preacher Curl (EZ Bar)
4
8-12 reps
-
8
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-6 reps
-
2
Pull-Up (Weighted)
4
8-6 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
8-12 reps
-
7
Preacher Curl (EZ Bar)
4
8-12 reps
-
8
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-6 reps
-
2
Pull-Up (Weighted)
4
8-6 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
8-12 reps
-
7
Preacher Curl (EZ Bar)
4
8-12 reps
-
8
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-6 reps
-
2
Pull-Up (Weighted)
4
8-6 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
8-12 reps
-
7
Preacher Curl (EZ Bar)
4
8-12 reps
-
8
Lying Rear Lateral Raise
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
4
8-6 reps
-
2
Pull-Up (Weighted)
4
8-6 reps
-
3
Dumbbell Row
4
8-12 reps
-
4
Seated Row (Cable)
4
8-12 reps
-
5
Pullover (Dumbbell)
4
8-12 reps
-
6
Bicep Curl (EZ Bar)
4
8-12 reps
-
7
Preacher Curl (EZ Bar)
4
8-12 reps
-
8
Lying Rear Lateral Raise
4
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Romanian Deadlift (Barbell)
4
8-6 reps
-
3
Hack Squat
4
8-12 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Romanian Deadlift (Barbell)
4
8-6 reps
-
3
Hack Squat
4
8-12 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Romanian Deadlift (Barbell)
4
8-6 reps
-
3
Hack Squat
4
8-12 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Romanian Deadlift (Barbell)
4
8-6 reps
-
3
Hack Squat
4
8-12 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Romanian Deadlift (Barbell)
4
8-6 reps
-
3
Hack Squat
4
8-12 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Romanian Deadlift (Barbell)
4
8-6 reps
-
3
Hack Squat
4
8-12 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Romanian Deadlift (Barbell)
4
8-6 reps
-
3
Hack Squat
4
8-12 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Romanian Deadlift (Barbell)
4
8-6 reps
-
3
Hack Squat
4
8-12 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Romanian Deadlift (Barbell)
4
8-6 reps
-
3
Hack Squat
4
8-12 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Romanian Deadlift (Barbell)
4
8-6 reps
-
3
Hack Squat
4
8-12 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Romanian Deadlift (Barbell)
4
8-6 reps
-
3
Hack Squat
4
8-12 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
8-6 reps
-
2
Romanian Deadlift (Barbell)
4
8-6 reps
-
3
Hack Squat
4
8-12 reps
-
4
Lunge (Dumbbell)
4
8-12 reps
-
5
Calf Raise (Machine)
5
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-6 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
7
Tricep Pushdown (Cable)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-6 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
7
Tricep Pushdown (Cable)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-6 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
7
Tricep Pushdown (Cable)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-6 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
7
Tricep Pushdown (Cable)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-6 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
7
Tricep Pushdown (Cable)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-6 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
7
Tricep Pushdown (Cable)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-6 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
7
Tricep Pushdown (Cable)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-6 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
7
Tricep Pushdown (Cable)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-6 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
7
Tricep Pushdown (Cable)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-6 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
7
Tricep Pushdown (Cable)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-6 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
7
Tricep Pushdown (Cable)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
4
8-6 reps
-
2
Crush Press
4
8-12 reps
-
3
Seated Shoulder Press (Dumbbell)
4
8-12 reps
-
4
Dip (Bodyweight)
4
8-12 reps
-
5
Chest Fly (Dumbbell)
4
8-12 reps
-
6
Tricep Extension (Cable)
4
8-12 reps
-
7
Tricep Pushdown (Cable)
4
8-12 reps
-
8
Lateral Raise (Dumbbell)
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Cable Low Row
4
8-12 reps
-
5
Straight Arm Pulldown
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
Concentration Curl
4
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Cable Low Row
4
8-12 reps
-
5
Straight Arm Pulldown
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
Concentration Curl
4
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Cable Low Row
4
8-12 reps
-
5
Straight Arm Pulldown
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
Concentration Curl
4
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Cable Low Row
4
8-12 reps
-
5
Straight Arm Pulldown
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
Concentration Curl
4
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Cable Low Row
4
8-12 reps
-
5
Straight Arm Pulldown
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
Concentration Curl
4
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Cable Low Row
4
8-12 reps
-
5
Straight Arm Pulldown
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
Concentration Curl
4
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Cable Low Row
4
8-12 reps
-
5
Straight Arm Pulldown
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
Concentration Curl
4
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Cable Low Row
4
8-12 reps
-
5
Straight Arm Pulldown
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
Concentration Curl
4
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Cable Low Row
4
8-12 reps
-
5
Straight Arm Pulldown
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
Concentration Curl
4
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Cable Low Row
4
8-12 reps
-
5
Straight Arm Pulldown
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
Concentration Curl
4
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Cable Low Row
4
8-12 reps
-
5
Straight Arm Pulldown
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
Concentration Curl
4
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
8-12 reps
-
2
Lat Pulldown (Neutral Grip)
4
8-12 reps
-
3
Lat Pulldown (Close Grip)
4
8-12 reps
-
4
Cable Low Row
4
8-12 reps
-
5
Straight Arm Pulldown
4
8-12 reps
-
6
Incline Curl (Dumbbell)
4
8-12 reps
-
7
Concentration Curl
4
8-12 reps
-
8
Face Pull
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Hip Thrust (Barbell)
4
8-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Hip Thrust (Barbell)
4
8-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Hip Thrust (Barbell)
4
8-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Hip Thrust (Barbell)
4
8-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Hip Thrust (Barbell)
4
8-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Hip Thrust (Barbell)
4
8-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Hip Thrust (Barbell)
4
8-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Hip Thrust (Barbell)
4
8-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Hip Thrust (Barbell)
4
8-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Hip Thrust (Barbell)
4
8-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Hip Thrust (Barbell)
4
8-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
4
8-6 reps
-
2
Hip Thrust (Barbell)
4
8-6 reps
-
3
Bulgarian Split Squat (Dumbbell)
4
8-12 reps
-
4
Leg Extension
4
10-15 reps
-
5
Leg Curl
4
10-15 reps
-
6
Seated Calf Raise
5
10-15 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Bent Over Row (Barbell)
4 Sets
8-6 Reps
-
2
Pull-Up (Weighted)
4 Sets
8-6 Reps
-
3
Dumbbell Row
4 Sets
8-12 Reps
-
4
Seated Row (Cable)
4 Sets
8-12 Reps
-
5
Pullover (Dumbbell)
4 Sets
8-12 Reps
-
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
-
7
Preacher Curl (EZ Bar)
4 Sets
8-12 Reps
-
8
Lying Rear Lateral Raise
4 Sets
10-15 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
8-6 Reps
-
2
Romanian Deadlift (Barbell)
4 Sets
8-6 Reps
-
3
Hack Squat
4 Sets
8-12 Reps
-
4
Lunge (Dumbbell)
4 Sets
8-12 Reps
-
5
Calf Raise (Machine)
5 Sets
10-15 Reps
-
Day 5
1
Lat Pulldown
4 Sets
8-12 Reps
-
2
Lat Pulldown (Neutral Grip)
4 Sets
8-12 Reps
-
3
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
-
4
Cable Low Row
4 Sets
8-12 Reps
-
5
Straight Arm Pulldown
4 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
-
7
Concentration Curl
4 Sets
8-12 Reps
-
8
Face Pull
4 Sets
10-15 Reps
-
Day 6
1
Zercher Squat (Barbell)
4 Sets
8-6 Reps
-
2
Hip Thrust (Barbell)
4 Sets
8-6 Reps
-
3
Bulgarian Split Squat (Dumbbell)
4 Sets
8-12 Reps
-
4
Leg Extension
4 Sets
10-15 Reps
-
5
Leg Curl
4 Sets
10-15 Reps
-
6
Seated Calf Raise
5 Sets
10-15 Reps
-
Day 1
1
Bench Press (Barbell)
4 Sets
8-6 Reps
-
2
Seated Overhead Press (Barbell)
4 Sets
8-6 Reps
-
3
Incline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
4
Decline Bench Press (Dumbbell)
4 Sets
8-12 Reps
-
5
Arnold Press
4 Sets
8-12 Reps
-
6
Bench Press (Close Grip)
4 Sets
8-12 Reps
-
7
Skull Crusher (Barbell)
4 Sets
8-12 Reps
-
8
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
4 Sets
8-6 Reps
-
2
Crush Press
4 Sets
8-12 Reps
-
3
Seated Shoulder Press (Dumbbell)
4 Sets
8-12 Reps
-
4
Dip (Bodyweight)
4 Sets
8-12 Reps
-
5
Chest Fly (Dumbbell)
4 Sets
8-12 Reps
-
6
Tricep Extension (Cable)
4 Sets
8-12 Reps
-
7
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
8
Lateral Raise (Dumbbell)
4 Sets
10-15 Reps
-