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Weighted Pullups/Dips

by B0rk7
2 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
    Jun 18, 2025 09:09

Summary

Elevate your upper body strength with this 12-week Weighted Pullups/Dips program, designed for those ready to challenge themselves. Committing to four days a week, you'll focus on mastering weighted pull-ups and dips while incorporating essential accessory movements like barbell rows and cable curls. Each session is strategically structured to build muscle and enhance endurance, ensuring you progress safely and effectively. Get ready to transform your back, chest, and arms into a powerhouse of strength!
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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
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
-