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Weighted Pullups/Dips

by B0rk7
1 athletes joined

Program Description

Heavy pull ups and dips focus with dedicated leg day.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Powerbuilding, Powerlifting, Bodyweight Fitness, Bodybuilding, Athletics
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 27, 2025 05:26
  • Last Edited
    Apr 27, 2025 09:11
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
75%
2
Dip (Weighted)
3
3-5 reps
75%
3
Ring Dip
3
0.3-0.45 mins
-
4A
Barbell Row
3
8-12 reps
-
4B
Pullover (Dumbbell)
3
12-15 reps
-
5A
Hammer Curl (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
6
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
75%
2
Dip (Weighted)
3
3-5 reps
75%
3
Ring Dip
3
0.3-0.45 mins
-
4A
Barbell Row
3
8-12 reps
-
4B
Pullover (Dumbbell)
3
12-15 reps
-
5A
Hammer Curl (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
6
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
75%
2
Dip (Weighted)
3
3-5 reps
75%
3
Ring Dip
3
0.3-0.45 mins
-
4A
Barbell Row
3
8-12 reps
-
4B
Pullover (Dumbbell)
3
12-15 reps
-
5A
Hammer Curl (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
6
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
75%
2
Dip (Weighted)
3
3-5 reps
75%
3
Ring Dip
3
0.3-0.45 mins
-
4A
Barbell Row
3
8-12 reps
-
4B
Pullover (Dumbbell)
3
12-15 reps
-
5A
Hammer Curl (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
6
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
75%
2
Ring Dip
3
3-5 reps
75%
3
Ring Dip
3
0.3-0.45 mins
-
4A
Barbell Row
3
8-12 reps
-
4B
Pullover (Dumbbell)
3
12-15 reps
-
5A
Hammer Curl (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
6
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
75%
2
Ring Dip
3
3-5 reps
75%
3
Ring Dip
3
0.3-0.45 mins
-
4A
Barbell Row
3
8-12 reps
-
4B
Pullover (Dumbbell)
3
12-15 reps
-
5A
Hammer Curl (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
6
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
75%
2
Ring Dip
3
3-5 reps
75%
3
Ring Dip
3
0.3-0.45 mins
-
4A
Barbell Row
3
8-12 reps
-
4B
Pullover (Dumbbell)
3
12-15 reps
-
5A
Hammer Curl (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
6
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
3-5 reps
75%
2
Ring Dip
3
3-5 reps
75%
3
Ring Dip
3
0.3-0.45 mins
-
4A
Barbell Row
3
8-12 reps
-
4B
Pullover (Dumbbell)
3
12-15 reps
-
5A
Hammer Curl (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
6
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
75%
2
Dip (Weighted)
3
3-5 reps
75%
3
Ring Dip
3
3-5 reps
50%
4A
Barbell Row
3
8-12 reps
-
4B
Pullover (Dumbbell)
3
12-15 reps
-
5A
Hammer Curl (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
6
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
75%
2
Dip (Weighted)
3
3-5 reps
75%
3
Ring Dip
3
3-5 reps
50%
4A
Barbell Row
3
8-12 reps
-
4B
Pullover (Dumbbell)
3
12-15 reps
-
5A
Hammer Curl (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
6
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
75%
2
Dip (Weighted)
3
3-5 reps
75%
3
Ring Dip
3
3-5 reps
50%
4A
Barbell Row
3
8-12 reps
-
4B
Pullover (Dumbbell)
3
12-15 reps
-
5A
Hammer Curl (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
6
Hanging Knee Raise
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
3-5 reps
75%
2
Dip (Weighted)
3
3-5 reps
75%
3
Ring Dip
3
3-5 reps
50%
4A
Barbell Row
3
8-12 reps
-
4B
Pullover (Dumbbell)
3
12-15 reps
-
5A
Hammer Curl (Cable)
3
10-12 reps
-
5B
Bicep Curl (Cable)
3
10-12 reps
-
6
Hanging Knee Raise
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
45%
2
Dip (Assisted)
4
8-12 reps
45%
3
Ring Dip
3
5-8 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Bench Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
45%
2
Dip (Assisted)
4
8-12 reps
45%
3
Ring Dip
3
5-8 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Bench Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
45%
2
Dip (Assisted)
4
8-12 reps
45%
3
Ring Dip
3
5-8 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Bench Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
45%
2
Dip (Assisted)
4
8-12 reps
45%
3
Ring Dip
3
5-8 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Bench Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
8-12 reps
45%
2
Ring Push Up
4
8-12 reps
45%
3
Ring Push Up
3
5-8 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Bench Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
8-12 reps
45%
2
Ring Push Up
4
8-12 reps
45%
3
Ring Push Up
3
5-8 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Bench Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
8-12 reps
45%
2
Ring Push Up
4
8-12 reps
45%
3
Ring Push Up
3
5-8 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Bench Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Assisted)
4
8-12 reps
45%
2
Ring Push Up
4
8-12 reps
45%
3
Ring Push Up
3
5-8 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Bench Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
45%
2
Dip (Assisted)
4
8-12 reps
45%
3
Ring Dip
3
5-8 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Bench Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
45%
2
Dip (Assisted)
4
8-12 reps
45%
3
Ring Dip
3
5-8 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Bench Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
45%
2
Dip (Assisted)
4
8-12 reps
45%
3
Ring Dip
3
5-8 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Bench Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.3-0.45 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
4
8-12 reps
45%
2
Dip (Assisted)
4
8-12 reps
45%
3
Ring Dip
3
5-8 reps
-
4A
Chest Supported Row (Machine)
3
8-12 reps
-
4B
Bench Press (Dumbbell)
3
8-12 reps
-
5A
Tricep Pushdown (Cable)
3
10-12 reps
-
5B
Overhead Tricep Extension (Cable)
3
10-12 reps
-
6
Plank (Weighted)
3
0.3-0.45 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
8
3 reps
50%
2
Dip (Weighted)
8
3 reps
50%
3
Ring Row
3
8-10 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Wood Chop
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
8
3 reps
50%
2
Dip (Weighted)
8
3 reps
50%
3
Ring Row
3
8-10 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Wood Chop
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
8
3 reps
50%
2
Dip (Weighted)
8
3 reps
50%
3
Ring Row
3
8-10 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Wood Chop
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
8
3 reps
50%
2
Dip (Weighted)
8
3 reps
50%
3
Ring Row
3
8-10 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Wood Chop
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
8
3 reps
50%
2
Dip (Weighted)
8
3 reps
50%
3
Ring Row
3
8-10 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Wood Chop
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
8
3 reps
50%
2
Dip (Weighted)
8
3 reps
50%
3
Ring Row
3
8-10 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Wood Chop
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
8
3 reps
50%
2
Dip (Weighted)
8
3 reps
50%
3
Ring Row
3
8-10 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Wood Chop
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
8
3 reps
50%
2
Dip (Weighted)
8
3 reps
50%
3
Ring Row
3
8-10 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Wood Chop
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
8
3 reps
50%
2
Dip (Weighted)
8
3 reps
50%
3
Ring Row
3
8-10 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Wood Chop
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
8
3 reps
50%
2
Dip (Weighted)
8
3 reps
50%
3
Ring Row
3
8-10 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Wood Chop
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
8
3 reps
50%
2
Dip (Weighted)
8
3 reps
50%
3
Ring Row
3
8-10 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Wood Chop
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
8
3 reps
50%
2
Dip (Weighted)
8
3 reps
50%
3
Ring Row
3
8-10 reps
-
4A
Bent Over Row (Barbell)
3
8-12 reps
-
4B
Incline Bench Press (Dumbbell)
3
8-12 reps
-
5
Bicep Curl (Cable)
3
10-12 reps
-
6
Wood Chop
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Squat
3
5-8 reps
70%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Lying Leg Curl
3
10-12 reps
-
4
Leg Press (45 Degrees)
3
10-12 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Squat
3
5-8 reps
70%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Lying Leg Curl
3
10-12 reps
-
4
Leg Press (45 Degrees)
3
10-12 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Squat
3
5-8 reps
70%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Lying Leg Curl
3
10-12 reps
-
4
Leg Press (45 Degrees)
3
10-12 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Squat
3
5-8 reps
70%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Lying Leg Curl
3
10-12 reps
-
4
Leg Press (45 Degrees)
3
10-12 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Squat
3
5-8 reps
70%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Lying Leg Curl
3
10-12 reps
-
4
Leg Press (45 Degrees)
3
10-12 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Squat
3
5-8 reps
70%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Lying Leg Curl
3
10-12 reps
-
4
Leg Press (45 Degrees)
3
10-12 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Squat
3
5-8 reps
70%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Lying Leg Curl
3
10-12 reps
-
4
Leg Press (45 Degrees)
3
10-12 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Squat
3
5-8 reps
70%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Lying Leg Curl
3
10-12 reps
-
4
Leg Press (45 Degrees)
3
10-12 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Squat
3
5-8 reps
70%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Lying Leg Curl
3
10-12 reps
-
4
Leg Press (45 Degrees)
3
10-12 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Squat
3
5-8 reps
70%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Lying Leg Curl
3
10-12 reps
-
4
Leg Press (45 Degrees)
3
10-12 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Squat
3
5-8 reps
70%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Lying Leg Curl
3
10-12 reps
-
4
Leg Press (45 Degrees)
3
10-12 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Heels Elevated Squat
3
5-8 reps
70%
2
Romanian Deadlift (Barbell)
3
6-8 reps
-
3A
Leg Extension
3
10-12 reps
-
3B
Lying Leg Curl
3
10-12 reps
-
4
Leg Press (45 Degrees)
3
10-12 reps
-
5
Calf Raise (Machine)
3
10-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
3-5 Reps
75%
2
Dip (Weighted)
3 Sets
3-5 Reps
75%
3
Ring Dip
3 Sets
0.3-0.45 mins
-
4A
Barbell Row
3 Sets
8-12 Reps
-
4B
Pullover (Dumbbell)
3 Sets
12-15 Reps
-
5A
Hammer Curl (Cable)
3 Sets
10-12 Reps
-
5B
Bicep Curl (Cable)
3 Sets
10-12 Reps
-
6
Hanging Knee Raise
3 Sets
15-20 Reps
-
Day 2
1
Pull-Up (Assisted)
4 Sets
8-12 Reps
45%
2
Dip (Assisted)
4 Sets
8-12 Reps
45%
3
Ring Dip
3 Sets
5-8 Reps
-
4A
Chest Supported Row (Machine)
3 Sets
8-12 Reps
-
4B
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5A
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
5B
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
-
6
Plank (Weighted)
3 Sets
0.3-0.45 mins
-
Day 3
1
Pull-Up (Weighted)
8 Sets
3 Reps
50%
2
Dip (Weighted)
8 Sets
3 Reps
50%
3
Ring Row
3 Sets
8-10 Reps
-
4A
Bent Over Row (Barbell)
3 Sets
8-12 Reps
-
4B
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
-
6
Wood Chop
3 Sets
12-15 Reps
-
Day 4
1
Heels Elevated Squat
3 Sets
5-8 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
6-8 Reps
-
3A
Leg Extension
3 Sets
10-12 Reps
-
3B
Lying Leg Curl
3 Sets
10-12 Reps
-
4
Leg Press (45 Degrees)
3 Sets
10-12 Reps
-
5
Calf Raise (Machine)
3 Sets
10-12 Reps
-