logo
BoostcampPNG
LPPLPP
by Zhana
1 athletes joined
Program Description
LPPLPP
Program Overview
Level
Beginner, Intermediate, Novice, Advanced
Goal
Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jul 05, 2024 03:43
Last Edited
Jul 05, 2024 04:24
down_app
Week 1
1 / 12 Weeks
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
3
Leg Press (45 Degrees)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Lying Leg Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Chest Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Shoulder Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 3
1
Deadlift (Paused)
4 Sets
10 Reps
@8
2
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Seated Row (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
6
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Lying Leg Curl
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
3 Sets
10 Reps
10 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Katana Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 6
1
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
3
Leg Press (45 Degrees)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Lying Leg Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Chest Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Shoulder Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 3
1
Deadlift (Paused)
4 Sets
10 Reps
@8
2
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Seated Row (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
6
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Lying Leg Curl
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
3 Sets
10 Reps
10 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Katana Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 6
1
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
3
Leg Press (45 Degrees)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Lying Leg Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Chest Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Shoulder Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 3
1
Deadlift (Paused)
4 Sets
10 Reps
@8
2
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Seated Row (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
6
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Lying Leg Curl
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
3 Sets
10 Reps
10 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Katana Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 6
1
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
3
Leg Press (45 Degrees)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Lying Leg Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Chest Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Shoulder Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 3
1
Deadlift (Paused)
4 Sets
10 Reps
@8
2
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Seated Row (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
6
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Lying Leg Curl
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
3 Sets
10 Reps
10 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Katana Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 6
1
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
3
Leg Press (45 Degrees)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Lying Leg Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Chest Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Shoulder Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 3
1
Deadlift (Paused)
4 Sets
10 Reps
@8
2
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Seated Row (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
6
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Lying Leg Curl
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
3 Sets
10 Reps
10 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Katana Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 6
1
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
3
Leg Press (45 Degrees)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Lying Leg Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Chest Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Shoulder Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 3
1
Deadlift (Paused)
4 Sets
10 Reps
@8
2
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Seated Row (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
6
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Lying Leg Curl
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
3 Sets
10 Reps
10 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Katana Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 6
1
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
3
Leg Press (45 Degrees)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Lying Leg Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Chest Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Shoulder Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 3
1
Deadlift (Paused)
4 Sets
10 Reps
@8
2
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Seated Row (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
6
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Lying Leg Curl
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
3 Sets
10 Reps
10 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Katana Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 6
1
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
3
Leg Press (45 Degrees)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Lying Leg Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Chest Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Shoulder Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 3
1
Deadlift (Paused)
4 Sets
10 Reps
@8
2
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Seated Row (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
6
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Lying Leg Curl
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
3 Sets
10 Reps
10 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Katana Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 6
1
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
3
Leg Press (45 Degrees)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Lying Leg Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Chest Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Shoulder Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 3
1
Deadlift (Paused)
4 Sets
10 Reps
@8
2
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Seated Row (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
6
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Lying Leg Curl
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
3 Sets
10 Reps
10 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Katana Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 6
1
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
3
Leg Press (45 Degrees)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Lying Leg Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Chest Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Shoulder Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 3
1
Deadlift (Paused)
4 Sets
10 Reps
@8
2
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Seated Row (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
6
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Lying Leg Curl
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
3 Sets
10 Reps
10 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Katana Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 6
1
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
3
Leg Press (45 Degrees)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Lying Leg Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Chest Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Shoulder Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 3
1
Deadlift (Paused)
4 Sets
10 Reps
@8
2
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Seated Row (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
6
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Lying Leg Curl
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
3 Sets
10 Reps
10 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Katana Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 6
1
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 1
1
Squat (Barbell)
4 Sets
10 Reps
@8
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
3
Leg Press (45 Degrees)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Lying Leg Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 2
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Chest Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Shoulder Press (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 3
1
Deadlift (Paused)
4 Sets
10 Reps
@8
2
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Seated Row (Machine)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
6
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@9
@10
Day 4
1
Squat (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@9
2
Leg Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Leg Press (45 Degrees)
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
4
Lying Leg Curl
1 Set
1 Set
2 Sets
10 Reps
10 Reps
10 Reps
@8
@9
@10
5
Calf Raise (Leg Press)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 5
1
Bench Press (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Bench Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Chest Fly (Machine)
2 Sets
3 Sets
10 Reps
10 Reps
@8
@10
4
Seated Shoulder Press (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Lateral Raise (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Katana Extension
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
7
Single Arm Tricep Extension (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
Day 6
1
Lat Pulldown
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
2
Seated Row (Cable)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
3
Bent Over Row (Barbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
4
Spider Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
5
Incline Curl (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10
6
Hammer Curl
2 Sets
2 Sets
10 Reps
10 Reps
@8
@10