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BoostcampPNG

PPL X UL

by William

Program Description

Get strong look good init

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jan 19, 2026 06:15
  • Last Edited
    Jan 19, 2026 11:00
Muscle Engagement
Front
Back
MuscleSet
Triceps
12%
Hamstrings
9.7%
Abs
9.7%
Quadriceps
8.3%
Glutes
8.3%
Chest
7.4%
Front Delts
7.4%
Upper Back
6.9%
Lats
6.4%
Biceps
6%
Middle Delts
4.6%
Calves
4.6%
Forearms
3.9%
Lower Back
2.3%
Rear Delts
0.9%
Adductors
0.9%
Abductors
0.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12-14 reps
10-12 reps
6-8 reps
-
-
-
2
Pec Fly (Dumbbell)
2
8-12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
JM Press
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
French Press
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12-14 reps
10-12 reps
6-8 reps
-
-
-
2
Pec Fly (Dumbbell)
2
8-12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
JM Press
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
French Press
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12-14 reps
10-12 reps
6-8 reps
-
-
-
2
Pec Fly (Dumbbell)
2
8-12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
JM Press
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
French Press
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12-14 reps
10-12 reps
6-8 reps
-
-
-
2
Pec Fly (Dumbbell)
2
8-12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
JM Press
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
French Press
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12-14 reps
10-12 reps
6-8 reps
-
-
-
2
Pec Fly (Dumbbell)
2
8-12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
JM Press
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
French Press
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12-14 reps
10-12 reps
6-8 reps
-
-
-
2
Pec Fly (Dumbbell)
2
8-12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
JM Press
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
French Press
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12-14 reps
10-12 reps
6-8 reps
-
-
-
2
Pec Fly (Dumbbell)
2
8-12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
JM Press
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
French Press
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12-14 reps
10-12 reps
6-8 reps
-
-
-
2
Pec Fly (Dumbbell)
2
8-12 reps
-
3
Shoulder Press (Machine)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
JM Press
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
French Press
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Shrug (Barbell)
2
12 reps
-
3
Techno Gym Lat Pulldown
3
12 reps
-
4
High Row
2
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Shrug (Barbell)
2
12 reps
-
3
Techno Gym Lat Pulldown
3
12 reps
-
4
High Row
2
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Shrug (Barbell)
2
12 reps
-
3
Techno Gym Lat Pulldown
3
12 reps
-
4
High Row
2
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Shrug (Barbell)
2
12 reps
-
3
Techno Gym Lat Pulldown
3
12 reps
-
4
High Row
2
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Shrug (Barbell)
2
12 reps
-
3
Techno Gym Lat Pulldown
3
12 reps
-
4
High Row
2
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Shrug (Barbell)
2
12 reps
-
3
Techno Gym Lat Pulldown
3
12 reps
-
4
High Row
2
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Shrug (Barbell)
2
12 reps
-
3
Techno Gym Lat Pulldown
3
12 reps
-
4
High Row
2
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
12 reps
-
2
Shrug (Barbell)
2
12 reps
-
3
Techno Gym Lat Pulldown
3
12 reps
-
4
High Row
2
12 reps
-
5
Bicep Curl (EZ Bar)
3
12 reps
-
6
Hammer Curl (Dumbbell)
2
12 reps
-
7
Wrist Curls
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Leg Press
2
4-6 reps
-
7
Seated Calf Raise
3
12 reps
-
8
Standing Calf Raise
2
12 reps
-
9
Hanging Knee Raise
2
15 reps
-
10
Cable Crunch
3
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Leg Press
2
4-6 reps
-
7
Seated Calf Raise
3
12 reps
-
8
Standing Calf Raise
2
12 reps
-
9
Hanging Knee Raise
2
15 reps
-
10
Cable Crunch
3
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Leg Press
2
4-6 reps
-
7
Seated Calf Raise
3
12 reps
-
8
Standing Calf Raise
2
12 reps
-
9
Hanging Knee Raise
2
15 reps
-
10
Cable Crunch
3
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Leg Press
2
4-6 reps
-
7
Seated Calf Raise
3
12 reps
-
8
Standing Calf Raise
2
12 reps
-
9
Hanging Knee Raise
2
15 reps
-
10
Cable Crunch
3
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Leg Press
2
4-6 reps
-
7
Seated Calf Raise
3
12 reps
-
8
Standing Calf Raise
2
12 reps
-
9
Hanging Knee Raise
2
15 reps
-
10
Cable Crunch
3
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Leg Press
2
4-6 reps
-
7
Seated Calf Raise
3
12 reps
-
8
Standing Calf Raise
2
12 reps
-
9
Hanging Knee Raise
2
15 reps
-
10
Cable Crunch
3
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Leg Press
2
4-6 reps
-
7
Seated Calf Raise
3
12 reps
-
8
Standing Calf Raise
2
12 reps
-
9
Hanging Knee Raise
2
15 reps
-
10
Cable Crunch
3
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Leg Curl
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Leg Press
2
4-6 reps
-
7
Seated Calf Raise
3
12 reps
-
8
Standing Calf Raise
2
12 reps
-
9
Hanging Knee Raise
2
15 reps
-
10
Cable Crunch
3
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12-14 reps
10-12 reps
6-8 reps
-
-
-
2
Pec Deck (Machine)
2
12 reps
-
3
Shoulder Press (Plate Loaded)
3
12 reps
-
4
Lateral Raise (Dumbbell)
2
12 reps
-
5
JM Press
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
7
French Press
2
12 reps
-
8
Barbell Row
2
12 reps
-
9
Shrug (Barbell)
2
12 reps
-
10
High Row
2
12 reps
-
11
Lat Pulldown
2
12 reps
-
12
Preacher Curl (EZ Bar)
2
12 reps
-
13
Hammer Curl (Dumbbell)
2
12 reps
-
14
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12-14 reps
10-12 reps
6-8 reps
-
-
-
2
Barbell Row
2
12 reps
-
3
Shrug (Barbell)
2
12 reps
-
4
JM Press
3
12 reps
-
5
High Row
2
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Lat Pulldown
2
12 reps
-
8
Pec Deck (Machine)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
10
French Press
2
12 reps
-
11
Lateral Raise (Dumbbell)
2
12 reps
-
12
Preacher Curl (EZ Bar)
2
12 reps
-
13
Hammer Curl (Dumbbell)
2
12 reps
-
14
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12-14 reps
10-12 reps
6-8 reps
-
-
-
2
Barbell Row
2
12 reps
-
3
Shrug (Barbell)
2
12 reps
-
4
JM Press
3
12 reps
-
5
High Row
2
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Lat Pulldown
2
12 reps
-
8
Pec Deck (Machine)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
10
French Press
2
12 reps
-
11
Lateral Raise (Dumbbell)
2
12 reps
-
12
Preacher Curl (EZ Bar)
2
12 reps
-
13
Hammer Curl (Dumbbell)
2
12 reps
-
14
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12-14 reps
10-12 reps
6-8 reps
-
-
-
2
Barbell Row
2
12 reps
-
3
Shrug (Barbell)
2
12 reps
-
4
JM Press
3
12 reps
-
5
High Row
2
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Lat Pulldown
2
12 reps
-
8
Pec Deck (Machine)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
10
French Press
2
12 reps
-
11
Lateral Raise (Dumbbell)
2
12 reps
-
12
Preacher Curl (EZ Bar)
2
12 reps
-
13
Hammer Curl (Dumbbell)
2
12 reps
-
14
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12-14 reps
10-12 reps
6-8 reps
-
-
-
2
Barbell Row
2
12 reps
-
3
Shrug (Barbell)
2
12 reps
-
4
JM Press
3
12 reps
-
5
High Row
2
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Lat Pulldown
2
12 reps
-
8
Pec Deck (Machine)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
10
French Press
2
12 reps
-
11
Lateral Raise (Dumbbell)
2
12 reps
-
12
Preacher Curl (EZ Bar)
2
12 reps
-
13
Hammer Curl (Dumbbell)
2
12 reps
-
14
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12-14 reps
10-12 reps
6-8 reps
-
-
-
2
Barbell Row
2
12 reps
-
3
Shrug (Barbell)
2
12 reps
-
4
JM Press
3
12 reps
-
5
High Row
2
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Lat Pulldown
2
12 reps
-
8
Pec Deck (Machine)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
10
French Press
2
12 reps
-
11
Lateral Raise (Dumbbell)
2
12 reps
-
12
Preacher Curl (EZ Bar)
2
12 reps
-
13
Hammer Curl (Dumbbell)
2
12 reps
-
14
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12-14 reps
10-12 reps
6-8 reps
-
-
-
2
Barbell Row
2
12 reps
-
3
Shrug (Barbell)
2
12 reps
-
4
JM Press
3
12 reps
-
5
High Row
2
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Lat Pulldown
2
12 reps
-
8
Pec Deck (Machine)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
10
French Press
2
12 reps
-
11
Lateral Raise (Dumbbell)
2
12 reps
-
12
Preacher Curl (EZ Bar)
2
12 reps
-
13
Hammer Curl (Dumbbell)
2
12 reps
-
14
Wrist Curls
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
1
1
1
12-14 reps
10-12 reps
6-8 reps
-
-
-
2
Barbell Row
2
12 reps
-
3
Shrug (Barbell)
2
12 reps
-
4
JM Press
3
12 reps
-
5
High Row
2
12 reps
-
6
Shoulder Press (Machine)
3
12 reps
-
7
Lat Pulldown
2
12 reps
-
8
Pec Deck (Machine)
2
12 reps
-
9
Tricep Pushdown (Cable)
2
12 reps
-
10
French Press
2
12 reps
-
11
Lateral Raise (Dumbbell)
2
12 reps
-
12
Preacher Curl (EZ Bar)
2
12 reps
-
13
Hammer Curl (Dumbbell)
2
12 reps
-
14
Wrist Curls
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Hip Thrust (Machine)
3
12 reps
-
6
Standing Calf Raise
2
12 reps
-
7
Seated Calf Raise
3
12 reps
-
8
Leg Press (45 Degrees)
2
4-6 reps
-
9
Hanging Knee Raise
3
15 reps
-
10
Cable Crunch
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Leg Press
2
4-6 reps
-
7
Standing Calf Raise
2
12 reps
-
8
Seated Calf Raise
3
12 reps
-
9
Hanging Knee Raise
3
15 reps
-
10
Cable Crunch
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Leg Press
2
4-6 reps
-
7
Standing Calf Raise
2
12 reps
-
8
Seated Calf Raise
3
12 reps
-
9
Hanging Knee Raise
3
15 reps
-
10
Cable Crunch
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Leg Press
2
4-6 reps
-
7
Standing Calf Raise
2
12 reps
-
8
Seated Calf Raise
3
12 reps
-
9
Hanging Knee Raise
3
15 reps
-
10
Cable Crunch
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Leg Press
2
4-6 reps
-
7
Standing Calf Raise
2
12 reps
-
8
Seated Calf Raise
3
12 reps
-
9
Hanging Knee Raise
3
15 reps
-
10
Cable Crunch
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Leg Press
2
4-6 reps
-
7
Standing Calf Raise
2
12 reps
-
8
Seated Calf Raise
3
12 reps
-
9
Hanging Knee Raise
3
15 reps
-
10
Cable Crunch
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Leg Press
2
4-6 reps
-
7
Standing Calf Raise
2
12 reps
-
8
Seated Calf Raise
3
12 reps
-
9
Hanging Knee Raise
3
15 reps
-
10
Cable Crunch
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
12 reps
-
2
Leg Extension
3
12 reps
-
3
Romanian Deadlift (Barbell)
2
12 reps
-
4
Lying Leg Curl
3
12 reps
-
5
Hip Thrust (Barbell)
3
12 reps
-
6
Leg Press
2
4-6 reps
-
7
Standing Calf Raise
2
12 reps
-
8
Seated Calf Raise
3
12 reps
-
9
Hanging Knee Raise
3
15 reps
-
10
Cable Crunch
2
12 reps
-
11
Russian Twist (Dumbbell)
2
12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12-14 Reps
10-12 Reps
6-8 Reps
-
-
-
2
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
-
3
Shoulder Press (Machine)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
5
JM Press
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
7
French Press
2 Sets
12 Reps
-
Day 2
1
Barbell Row
3 Sets
12 Reps
-
2
Shrug (Barbell)
2 Sets
12 Reps
-
3
Techno Gym Lat Pulldown
3 Sets
12 Reps
-
4
High Row
2 Sets
12 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12 Reps
-
6
Hammer Curl (Dumbbell)
2 Sets
12 Reps
-
7
Wrist Curls
2 Sets
12 Reps
-
Day 3
1
Squat (Barbell)
2 Sets
12 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
-
4
Leg Curl
3 Sets
12 Reps
-
5
Hip Thrust (Barbell)
3 Sets
12 Reps
-
6
Leg Press
2 Sets
4-6 Reps
-
7
Seated Calf Raise
3 Sets
12 Reps
-
8
Standing Calf Raise
2 Sets
12 Reps
-
9
Hanging Knee Raise
2 Sets
15 Reps
-
10
Cable Crunch
3 Sets
12 Reps
-
11
Russian Twist (Dumbbell)
2 Sets
12 Reps
-
Day 4
1
Incline Bench Press (Barbell)
1 Set
1 Set
1 Set
12-14 Reps
10-12 Reps
6-8 Reps
-
-
-
2
Pec Deck (Machine)
2 Sets
12 Reps
-
3
Shoulder Press (Plate Loaded)
3 Sets
12 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
12 Reps
-
5
JM Press
3 Sets
12 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
7
French Press
2 Sets
12 Reps
-
8
Barbell Row
2 Sets
12 Reps
-
9
Shrug (Barbell)
2 Sets
12 Reps
-
10
High Row
2 Sets
12 Reps
-
11
Lat Pulldown
2 Sets
12 Reps
-
12
Preacher Curl (EZ Bar)
2 Sets
12 Reps
-
13
Hammer Curl (Dumbbell)
2 Sets
12 Reps
-
14
Wrist Curls
2 Sets
12 Reps
-
Day 5
1
Squat (Barbell)
2 Sets
12 Reps
-
2
Leg Extension
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
2 Sets
12 Reps
-
4
Lying Leg Curl
3 Sets
12 Reps
-
5
Hip Thrust (Machine)
3 Sets
12 Reps
-
6
Standing Calf Raise
2 Sets
12 Reps
-
7
Seated Calf Raise
3 Sets
12 Reps
-
8
Leg Press (45 Degrees)
2 Sets
4-6 Reps
-
9
Hanging Knee Raise
3 Sets
15 Reps
-
10
Cable Crunch
2 Sets
12 Reps
-
11
Russian Twist (Dumbbell)
2 Sets
12 Reps
-