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BoostcampPNG

PPL + Bro Day

by Ataberk B.

Program Description

yacked

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 23, 2026 08:09
  • Last Edited
    Feb 23, 2026 08:41
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Biceps
11.6%
Upper Back
10.9%
Rear Delts
8.6%
Front Delts
8.2%
Forearms
6%
Middle Delts
5.6%
Chest
5.2%
Hamstrings
5.2%
Glutes
5.2%
Lats
5.2%
Quadriceps
4.5%
Abs
4.1%
Lower Back
3.4%
Calves
2.2%
Adductors
0.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Behind-the-Neck Press (Barbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Single Arm Overhead Tricep Extension
1
10-20 reps
-
10
Tricep Rope Push Down (Cable)
1
10-20 reps
-
11
Reverse Pec Deck
2
10-15 reps
-
12
Face Pull
1
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Behind-the-Neck Press (Barbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Single Arm Overhead Tricep Extension
1
10-20 reps
-
10
Tricep Rope Push Down (Cable)
1
10-20 reps
-
11
Reverse Pec Deck
2
10-15 reps
-
12
Face Pull
1
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Behind-the-Neck Press (Barbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Single Arm Overhead Tricep Extension
1
10-20 reps
-
10
Tricep Rope Push Down (Cable)
1
10-20 reps
-
11
Reverse Pec Deck
2
10-15 reps
-
12
Face Pull
1
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Behind-the-Neck Press (Barbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Single Arm Overhead Tricep Extension
1
10-20 reps
-
10
Tricep Rope Push Down (Cable)
1
10-20 reps
-
11
Reverse Pec Deck
2
10-15 reps
-
12
Face Pull
1
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Behind-the-Neck Press (Barbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Single Arm Overhead Tricep Extension
1
10-20 reps
-
10
Tricep Rope Push Down (Cable)
1
10-20 reps
-
11
Reverse Pec Deck
2
10-15 reps
-
12
Face Pull
1
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Behind-the-Neck Press (Barbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Single Arm Overhead Tricep Extension
1
10-20 reps
-
10
Tricep Rope Push Down (Cable)
1
10-20 reps
-
11
Reverse Pec Deck
2
10-15 reps
-
12
Face Pull
1
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Behind-the-Neck Press (Barbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Single Arm Overhead Tricep Extension
1
10-20 reps
-
10
Tricep Rope Push Down (Cable)
1
10-20 reps
-
11
Reverse Pec Deck
2
10-15 reps
-
12
Face Pull
1
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Behind-the-Neck Press (Barbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Single Arm Overhead Tricep Extension
1
10-20 reps
-
10
Tricep Rope Push Down (Cable)
1
10-20 reps
-
11
Reverse Pec Deck
2
10-15 reps
-
12
Face Pull
1
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Behind-the-Neck Press (Barbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Single Arm Overhead Tricep Extension
1
10-20 reps
-
10
Tricep Rope Push Down (Cable)
1
10-20 reps
-
11
Reverse Pec Deck
2
10-15 reps
-
12
Face Pull
1
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Behind-the-Neck Press (Barbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Single Arm Overhead Tricep Extension
1
10-20 reps
-
10
Tricep Rope Push Down (Cable)
1
10-20 reps
-
11
Reverse Pec Deck
2
10-15 reps
-
12
Face Pull
1
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Behind-the-Neck Press (Barbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Single Arm Overhead Tricep Extension
1
10-20 reps
-
10
Tricep Rope Push Down (Cable)
1
10-20 reps
-
11
Reverse Pec Deck
2
10-15 reps
-
12
Face Pull
1
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Behind-the-Neck Press (Barbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Single Arm Overhead Tricep Extension
1
10-20 reps
-
10
Tricep Rope Push Down (Cable)
1
10-20 reps
-
11
Reverse Pec Deck
2
10-15 reps
-
12
Face Pull
1
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Behind-the-Neck Press (Barbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Single Arm Overhead Tricep Extension
1
10-20 reps
-
10
Tricep Rope Push Down (Cable)
1
10-20 reps
-
11
Reverse Pec Deck
2
10-15 reps
-
12
Face Pull
1
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Behind-the-Neck Press (Barbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Single Arm Overhead Tricep Extension
1
10-20 reps
-
10
Tricep Rope Push Down (Cable)
1
10-20 reps
-
11
Reverse Pec Deck
2
10-15 reps
-
12
Face Pull
1
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Behind-the-Neck Press (Barbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Single Arm Overhead Tricep Extension
1
10-20 reps
-
10
Tricep Rope Push Down (Cable)
1
10-20 reps
-
11
Reverse Pec Deck
2
10-15 reps
-
12
Face Pull
1
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Behind-the-Neck Press (Barbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Single Arm Overhead Tricep Extension
1
10-20 reps
-
10
Tricep Rope Push Down (Cable)
1
10-20 reps
-
11
Reverse Pec Deck
2
10-15 reps
-
12
Face Pull
1
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Behind-the-Neck Press (Barbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Single Arm Overhead Tricep Extension
1
10-20 reps
-
10
Tricep Rope Push Down (Cable)
1
10-20 reps
-
11
Reverse Pec Deck
2
10-15 reps
-
12
Face Pull
1
10-30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6-8 reps
-
2
Behind-the-Neck Press (Barbell)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
2
8-12 reps
-
4
Pec Deck (Machine)
3
8-15 reps
-
5
Y Raise
2
10-15 reps
-
6
Lateral Raise (Cable)
2
8-15 reps
-
7
V-Handle Tricep Pushdown (Cable)
2
6-10 reps
-
8
Overhead Tricep Extension (Cable)
2
8-12 reps
-
9
Single Arm Overhead Tricep Extension
1
10-20 reps
-
10
Tricep Rope Push Down (Cable)
1
10-20 reps
-
11
Reverse Pec Deck
2
10-15 reps
-
12
Face Pull
1
10-30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Hyperextension
2
8-15 reps
-
3
Lat Pulldown
2
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
6
Kelso Shrug (Chest Supported)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Incline Hammer Curl (Dumbbell)
2
10-20 reps
-
9
Preacher Curl (Machine)
1
10-20 reps
-
10
Wrist Curls
2
10-20 reps
-
11
Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Hyperextension
2
8-15 reps
-
3
Lat Pulldown
2
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
6
Kelso Shrug (Chest Supported)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Incline Hammer Curl (Dumbbell)
2
10-20 reps
-
9
Preacher Curl (Machine)
1
10-20 reps
-
10
Wrist Curls
2
10-20 reps
-
11
Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Hyperextension
2
8-15 reps
-
3
Lat Pulldown
2
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
6
Kelso Shrug (Chest Supported)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Incline Hammer Curl (Dumbbell)
2
10-20 reps
-
9
Preacher Curl (Machine)
1
10-20 reps
-
10
Wrist Curls
2
10-20 reps
-
11
Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Hyperextension
2
8-15 reps
-
3
Lat Pulldown
2
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
6
Kelso Shrug (Chest Supported)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Incline Hammer Curl (Dumbbell)
2
10-20 reps
-
9
Preacher Curl (Machine)
1
10-20 reps
-
10
Wrist Curls
2
10-20 reps
-
11
Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Hyperextension
2
8-15 reps
-
3
Lat Pulldown
2
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
6
Kelso Shrug (Chest Supported)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Incline Hammer Curl (Dumbbell)
2
10-20 reps
-
9
Preacher Curl (Machine)
1
10-20 reps
-
10
Wrist Curls
2
10-20 reps
-
11
Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Hyperextension
2
8-15 reps
-
3
Lat Pulldown
2
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
6
Kelso Shrug (Chest Supported)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Incline Hammer Curl (Dumbbell)
2
10-20 reps
-
9
Preacher Curl (Machine)
1
10-20 reps
-
10
Wrist Curls
2
10-20 reps
-
11
Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Hyperextension
2
8-15 reps
-
3
Lat Pulldown
2
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
6
Kelso Shrug (Chest Supported)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Incline Hammer Curl (Dumbbell)
2
10-20 reps
-
9
Preacher Curl (Machine)
1
10-20 reps
-
10
Wrist Curls
2
10-20 reps
-
11
Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Hyperextension
2
8-15 reps
-
3
Lat Pulldown
2
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
6
Kelso Shrug (Chest Supported)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Incline Hammer Curl (Dumbbell)
2
10-20 reps
-
9
Preacher Curl (Machine)
1
10-20 reps
-
10
Wrist Curls
2
10-20 reps
-
11
Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Hyperextension
2
8-15 reps
-
3
Lat Pulldown
2
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
6
Kelso Shrug (Chest Supported)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Incline Hammer Curl (Dumbbell)
2
10-20 reps
-
9
Preacher Curl (Machine)
1
10-20 reps
-
10
Wrist Curls
2
10-20 reps
-
11
Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Hyperextension
2
8-15 reps
-
3
Lat Pulldown
2
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
6
Kelso Shrug (Chest Supported)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Incline Hammer Curl (Dumbbell)
2
10-20 reps
-
9
Preacher Curl (Machine)
1
10-20 reps
-
10
Wrist Curls
2
10-20 reps
-
11
Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Hyperextension
2
8-15 reps
-
3
Lat Pulldown
2
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
6
Kelso Shrug (Chest Supported)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Incline Hammer Curl (Dumbbell)
2
10-20 reps
-
9
Preacher Curl (Machine)
1
10-20 reps
-
10
Wrist Curls
2
10-20 reps
-
11
Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Hyperextension
2
8-15 reps
-
3
Lat Pulldown
2
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
6
Kelso Shrug (Chest Supported)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Incline Hammer Curl (Dumbbell)
2
10-20 reps
-
9
Preacher Curl (Machine)
1
10-20 reps
-
10
Wrist Curls
2
10-20 reps
-
11
Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Hyperextension
2
8-15 reps
-
3
Lat Pulldown
2
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
6
Kelso Shrug (Chest Supported)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Incline Hammer Curl (Dumbbell)
2
10-20 reps
-
9
Preacher Curl (Machine)
1
10-20 reps
-
10
Wrist Curls
2
10-20 reps
-
11
Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Hyperextension
2
8-15 reps
-
3
Lat Pulldown
2
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
6
Kelso Shrug (Chest Supported)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Incline Hammer Curl (Dumbbell)
2
10-20 reps
-
9
Preacher Curl (Machine)
1
10-20 reps
-
10
Wrist Curls
2
10-20 reps
-
11
Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Hyperextension
2
8-15 reps
-
3
Lat Pulldown
2
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
6
Kelso Shrug (Chest Supported)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Incline Hammer Curl (Dumbbell)
2
10-20 reps
-
9
Preacher Curl (Machine)
1
10-20 reps
-
10
Wrist Curls
2
10-20 reps
-
11
Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Hyperextension
2
8-15 reps
-
3
Lat Pulldown
2
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
6
Kelso Shrug (Chest Supported)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Incline Hammer Curl (Dumbbell)
2
10-20 reps
-
9
Preacher Curl (Machine)
1
10-20 reps
-
10
Wrist Curls
2
10-20 reps
-
11
Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Hyperextension
2
8-15 reps
-
3
Lat Pulldown
2
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
6
Kelso Shrug (Chest Supported)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Incline Hammer Curl (Dumbbell)
2
10-20 reps
-
9
Preacher Curl (Machine)
1
10-20 reps
-
10
Wrist Curls
2
10-20 reps
-
11
Hamstring Curl
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
1
5-8 reps
-
2
Hyperextension
2
8-15 reps
-
3
Lat Pulldown
2
6-8 reps
-
4
Chest Supported Row (Machine)
3
8-12 reps
-
5
Lat Pulldown (Neutral Grip)
2
8-12 reps
-
6
Kelso Shrug (Chest Supported)
2
8-10 reps
-
7
Incline Curl (Dumbbell)
3
6-10 reps
-
8
Incline Hammer Curl (Dumbbell)
2
10-20 reps
-
9
Preacher Curl (Machine)
1
10-20 reps
-
10
Wrist Curls
2
10-20 reps
-
11
Hamstring Curl
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-15 reps
-
2
Hanging Knee Raise
3
8-15 reps
-
3
Platz Squat
2
5-8 reps
-
4
Hip Thrust (Machine)
2
10-20 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-15 reps
-
2
Hanging Knee Raise
3
8-15 reps
-
3
Platz Squat
2
5-8 reps
-
4
Hip Thrust (Machine)
2
10-20 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-15 reps
-
2
Hanging Knee Raise
3
8-15 reps
-
3
Platz Squat
2
5-8 reps
-
4
Hip Thrust (Machine)
2
10-20 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-15 reps
-
2
Hanging Knee Raise
3
8-15 reps
-
3
Platz Squat
2
5-8 reps
-
4
Hip Thrust (Machine)
2
10-20 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-15 reps
-
2
Hanging Knee Raise
3
8-15 reps
-
3
Platz Squat
2
5-8 reps
-
4
Hip Thrust (Machine)
2
10-20 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-15 reps
-
2
Hanging Knee Raise
3
8-15 reps
-
3
Platz Squat
2
5-8 reps
-
4
Hip Thrust (Machine)
2
10-20 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-15 reps
-
2
Hanging Knee Raise
3
8-15 reps
-
3
Platz Squat
2
5-8 reps
-
4
Hip Thrust (Machine)
2
10-20 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-15 reps
-
2
Hanging Knee Raise
3
8-15 reps
-
3
Platz Squat
2
5-8 reps
-
4
Hip Thrust (Machine)
2
10-20 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-15 reps
-
2
Hanging Knee Raise
3
8-15 reps
-
3
Platz Squat
2
5-8 reps
-
4
Hip Thrust (Machine)
2
10-20 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-15 reps
-
2
Hanging Knee Raise
3
8-15 reps
-
3
Platz Squat
2
5-8 reps
-
4
Hip Thrust (Machine)
2
10-20 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-15 reps
-
2
Hanging Knee Raise
3
8-15 reps
-
3
Platz Squat
2
5-8 reps
-
4
Hip Thrust (Machine)
2
10-20 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-15 reps
-
2
Hanging Knee Raise
3
8-15 reps
-
3
Platz Squat
2
5-8 reps
-
4
Hip Thrust (Machine)
2
10-20 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-15 reps
-
2
Hanging Knee Raise
3
8-15 reps
-
3
Platz Squat
2
5-8 reps
-
4
Hip Thrust (Machine)
2
10-20 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-15 reps
-
2
Hanging Knee Raise
3
8-15 reps
-
3
Platz Squat
2
5-8 reps
-
4
Hip Thrust (Machine)
2
10-20 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-15 reps
-
2
Hanging Knee Raise
3
8-15 reps
-
3
Platz Squat
2
5-8 reps
-
4
Hip Thrust (Machine)
2
10-20 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-15 reps
-
2
Hanging Knee Raise
3
8-15 reps
-
3
Platz Squat
2
5-8 reps
-
4
Hip Thrust (Machine)
2
10-20 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-15 reps
-
2
Hanging Knee Raise
3
8-15 reps
-
3
Platz Squat
2
5-8 reps
-
4
Hip Thrust (Machine)
2
10-20 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
3
8-15 reps
-
2
Hanging Knee Raise
3
8-15 reps
-
3
Platz Squat
2
5-8 reps
-
4
Hip Thrust (Machine)
2
10-20 reps
-
5
Standing Calf Raise
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
-
2
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-15 reps
-
6
Single Arm Pushdown
1
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
8-15 reps
-
8
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
-
9
Reverse Pec Deck
1
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
-
2
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-15 reps
-
6
Single Arm Pushdown
1
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
8-15 reps
-
8
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
-
9
Reverse Pec Deck
1
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
-
2
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-15 reps
-
6
Single Arm Pushdown
1
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
8-15 reps
-
8
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
-
9
Reverse Pec Deck
1
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
-
2
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-15 reps
-
6
Single Arm Pushdown
1
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
8-15 reps
-
8
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
-
9
Reverse Pec Deck
1
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
-
2
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-15 reps
-
6
Single Arm Pushdown
1
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
8-15 reps
-
8
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
-
9
Reverse Pec Deck
1
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
-
2
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-15 reps
-
6
Single Arm Pushdown
1
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
8-15 reps
-
8
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
-
9
Reverse Pec Deck
1
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
-
2
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-15 reps
-
6
Single Arm Pushdown
1
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
8-15 reps
-
8
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
-
9
Reverse Pec Deck
1
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
-
2
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-15 reps
-
6
Single Arm Pushdown
1
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
8-15 reps
-
8
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
-
9
Reverse Pec Deck
1
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
-
2
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-15 reps
-
6
Single Arm Pushdown
1
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
8-15 reps
-
8
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
-
9
Reverse Pec Deck
1
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
-
2
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-15 reps
-
6
Single Arm Pushdown
1
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
8-15 reps
-
8
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
-
9
Reverse Pec Deck
1
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
-
2
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-15 reps
-
6
Single Arm Pushdown
1
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
8-15 reps
-
8
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
-
9
Reverse Pec Deck
1
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
-
2
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-15 reps
-
6
Single Arm Pushdown
1
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
8-15 reps
-
8
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
-
9
Reverse Pec Deck
1
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
-
2
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-15 reps
-
6
Single Arm Pushdown
1
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
8-15 reps
-
8
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
-
9
Reverse Pec Deck
1
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
-
2
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-15 reps
-
6
Single Arm Pushdown
1
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
8-15 reps
-
8
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
-
9
Reverse Pec Deck
1
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
-
2
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-15 reps
-
6
Single Arm Pushdown
1
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
8-15 reps
-
8
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
-
9
Reverse Pec Deck
1
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
-
2
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-15 reps
-
6
Single Arm Pushdown
1
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
8-15 reps
-
8
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
-
9
Reverse Pec Deck
1
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
-
2
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-15 reps
-
6
Single Arm Pushdown
1
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
8-15 reps
-
8
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
-
9
Reverse Pec Deck
1
8-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (EZ Bar)
3
6-10 reps
-
2
Single Arm Overhead Tricep Extension
3
8-12 reps
-
3
Hammer Curl (Dumbbell)
2
8-15 reps
-
4
Tricep Pushdown (Cable)
2
8-12 reps
-
5
Bicep Curl (Cable)
1
8-15 reps
-
6
Single Arm Pushdown
1
10-20 reps
-
7
Lateral Raise (Dumbbell)
3
8-15 reps
-
8
Single Arm Rear Delt Fly (Cable)
2
8-15 reps
-
9
Reverse Pec Deck
1
8-15 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
2
Behind-the-Neck Press (Barbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
3
Incline Bench Press (Dumbbell)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
4
Pec Deck (Machine)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
5
Y Raise
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
6
Lateral Raise (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
7
V-Handle Tricep Pushdown (Cable)
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
8
Overhead Tricep Extension (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
9
Single Arm Overhead Tricep Extension
1 Set
10-20 Reps
-
10
Tricep Rope Push Down (Cable)
1 Set
10-20 Reps
-
11
Reverse Pec Deck
1 Set
1 Set
10-15 Reps
10-15 Reps
-
-
12
Face Pull
1 Set
10-30 Reps
-
Day 2
1
Romanian Deadlift (Barbell)
1 Set
5-8 Reps
-
2
Hyperextension
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
3
Lat Pulldown
1 Set
1 Set
6-8 Reps
6-8 Reps
-
-
4
Chest Supported Row (Machine)
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
5
Lat Pulldown (Neutral Grip)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
6
Kelso Shrug (Chest Supported)
1 Set
1 Set
8-10 Reps
8-10 Reps
-
-
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
8
Incline Hammer Curl (Dumbbell)
1 Set
1 Set
10-20 Reps
10-20 Reps
-
-
9
Preacher Curl (Machine)
1 Set
10-20 Reps
-
10
Wrist Curls
1 Set
1 Set
10-20 Reps
10-20 Reps
-
-
11
Hamstring Curl
1 Set
1 Set
6-10 Reps
6-10 Reps
-
-
Day 3
1
Leg Extension
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
2
Hanging Knee Raise
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
3
Platz Squat
1 Set
1 Set
5-8 Reps
5-8 Reps
-
-
4
Hip Thrust (Machine)
1 Set
1 Set
10-20 Reps
10-20 Reps
-
-
5
Standing Calf Raise
1 Set
1 Set
1 Set
10-20 Reps
10-20 Reps
10-20 Reps
-
-
-
Day 4
1
Preacher Curl (EZ Bar)
1 Set
1 Set
1 Set
6-10 Reps
6-10 Reps
6-10 Reps
-
-
-
2
Single Arm Overhead Tricep Extension
1 Set
1 Set
1 Set
8-12 Reps
8-12 Reps
8-12 Reps
-
-
-
3
Hammer Curl (Dumbbell)
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
4
Tricep Pushdown (Cable)
1 Set
1 Set
8-12 Reps
8-12 Reps
-
-
5
Bicep Curl (Cable)
1 Set
8-15 Reps
-
6
Single Arm Pushdown
1 Set
10-20 Reps
-
7
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
8-15 Reps
8-15 Reps
8-15 Reps
-
-
-
8
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
8-15 Reps
8-15 Reps
-
-
9
Reverse Pec Deck
1 Set
8-15 Reps
-