5.0
(1 rating)
Program Description
Novice Level. 5 days a week. Only 1 Leg day. Push Pull Rest Push Pull Legs Rest Only 1 leg day but heavy volume. I would recommend light cardio 2 days a week (on rest days).
Program Overview
- LevelNovice, Intermediate
- GoalBodybuilding, Muscle & Sculpting
- EquipmentFull Gym
- Program Length8 weeks
- Time Per Workout70 minutes
- CreatedDec 13, 2024 02:19
- Last EditedJun 18, 2025 12:04
Summary
Transform your physique with the PP PPL program, an 8-week journey designed for dedicated lifters ready to push their limits. Comprising five training days each week, this program focuses on a Push-Pull-Legs split that targets all major muscle groups, ensuring balanced strength and muscle development. With a variety of compound and isolation exercises, including barbell bench presses and dumbbell flyes, you'll build power and definition while keeping your workouts fresh and engaging. Get ready to elevate your training and achieve the results you've been striving for!
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Dip (Weighted)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Arnold Press
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Arnold Press
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Arnold Press
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Arnold Press
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Arnold Press
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Arnold Press
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Arnold Press
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Dip (Weighted)
3
8-12 reps
-
2
Bench Press (Dumbbell)
3
8-12 reps
-
3
Incline Bench Press (Barbell)
3
6-10 reps
-
4
Chest Fly (Cable)
3
8-12 reps
-
5A
Arnold Press
3
6-10 reps
-
5B
Skull Crusher (Barbell)
3
6-10 reps
-
6A
Lateral Raise (Dumbbell)
3
15-20 reps
-
6B
Tricep Extension (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
3
15-20 reps
-
5
Hammer Curl
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
8A
Plank
2
AMRAP
-
8B
Side Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
3
15-20 reps
-
5
Hammer Curl
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
8A
Plank
2
AMRAP
-
8B
Side Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
3
15-20 reps
-
5
Hammer Curl
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
8A
Plank
2
AMRAP
-
8B
Side Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
3
15-20 reps
-
5
Hammer Curl
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
8A
Plank
2
AMRAP
-
8B
Side Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
3
15-20 reps
-
5
Hammer Curl
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
8A
Plank
2
AMRAP
-
8B
Side Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
3
15-20 reps
-
5
Hammer Curl
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
8A
Plank
2
AMRAP
-
8B
Side Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
3
15-20 reps
-
5
Hammer Curl
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
8A
Plank
2
AMRAP
-
8B
Side Plank
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Shrug (Dumbbell)
3
15-20 reps
-
5
Hammer Curl
3
6-10 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
AMRAP
-
8A
Plank
2
AMRAP
-
8B
Side Plank
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Overhead Press (Barbell)
3
3-5 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
15-20 reps
-
5B
Dips Between Chairs
3
AMRAP
-
6A
Lateral Raise (Cable)
2
15-20 reps
-
6B
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Overhead Press (Barbell)
3
3-5 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
15-20 reps
-
5B
Dips Between Chairs
3
AMRAP
-
6A
Lateral Raise (Cable)
2
15-20 reps
-
6B
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Overhead Press (Barbell)
3
3-5 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
15-20 reps
-
5B
Dips Between Chairs
3
AMRAP
-
6A
Lateral Raise (Cable)
2
15-20 reps
-
6B
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Overhead Press (Barbell)
3
3-5 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
15-20 reps
-
5B
Dips Between Chairs
3
AMRAP
-
6A
Lateral Raise (Cable)
2
15-20 reps
-
6B
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Overhead Press (Barbell)
3
3-5 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
15-20 reps
-
5B
Dips Between Chairs
3
AMRAP
-
6A
Lateral Raise (Cable)
2
15-20 reps
-
6B
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Overhead Press (Barbell)
3
3-5 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
15-20 reps
-
5B
Dips Between Chairs
3
AMRAP
-
6A
Lateral Raise (Cable)
2
15-20 reps
-
6B
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Overhead Press (Barbell)
3
3-5 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
15-20 reps
-
5B
Dips Between Chairs
3
AMRAP
-
6A
Lateral Raise (Cable)
2
15-20 reps
-
6B
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
6-10 reps
-
2
Overhead Press (Barbell)
3
3-5 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Chest Fly (Machine)
3
8-12 reps
-
5A
Lateral Raise (Dumbbell)
3
15-20 reps
-
5B
Dips Between Chairs
3
AMRAP
-
6A
Lateral Raise (Cable)
2
15-20 reps
-
6B
Tricep Pushdown (Cable)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
5-8 reps
-
3
Upright Row (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Russian Twist
3
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
5-8 reps
-
3
Upright Row (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Russian Twist
3
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
5-8 reps
-
3
Upright Row (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Russian Twist
3
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
5-8 reps
-
3
Upright Row (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Russian Twist
3
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
5-8 reps
-
3
Upright Row (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Russian Twist
3
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
5-8 reps
-
3
Upright Row (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Russian Twist
3
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
5-8 reps
-
3
Upright Row (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Russian Twist
3
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Barbell Row
3
5-8 reps
-
3
Upright Row (Cable)
3
12-15 reps
-
4
Rear Delt Fly (Machine)
3
12-15 reps
-
5
Preacher Curl (Barbell)
3
6-10 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
7
Russian Twist
3
AMRAP
-
8
Hanging Leg Raise
3
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
6-10 reps
-
3
Leg Press
2
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
3
10-15 reps
-
6
Seated Calf Raise
4
15-20 reps
-
Week 1
1 / 8 Weeks
Day 3
1
Bench Press (Barbell)4 Sets
6-10 Reps
-
2
Overhead Press (Barbell)3 Sets
3-5 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
8-12 Reps
-
4
Chest Fly (Machine)3 Sets
8-12 Reps
-
5A
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
-
5B
Dips Between Chairs3 Sets
AMRAP
-
6A
Lateral Raise (Cable)2 Sets
15-20 Reps
-
6B
Tricep Pushdown (Cable)2 Sets
12-15 Reps
-
Day 1
1
Dip (Weighted)3 Sets
8-12 Reps
-
2
Bench Press (Dumbbell)3 Sets
8-12 Reps
-
3
Incline Bench Press (Barbell)3 Sets
6-10 Reps
-
4
Chest Fly (Cable)3 Sets
8-12 Reps
-
5A
Arnold Press3 Sets
6-10 Reps
-
5B
Skull Crusher (Barbell)3 Sets
6-10 Reps
-
6A
Lateral Raise (Dumbbell)3 Sets
15-20 Reps
-
6B
Tricep Extension (Dumbbell)3 Sets
12-15 Reps
-
Day 4
1
Pull-Up (Weighted)3 Sets
6-10 Reps
-
2
Barbell Row3 Sets
5-8 Reps
-
3
Upright Row (Cable)3 Sets
12-15 Reps
-
4
Rear Delt Fly (Machine)3 Sets
12-15 Reps
-
5
Preacher Curl (Barbell)3 Sets
6-10 Reps
-
6
Incline Curl (Dumbbell)3 Sets
8-12 Reps
-
7
Russian Twist3 Sets
AMRAP
-
8
Hanging Leg Raise3 Sets
AMRAP
-
Day 2
1
Deadlift (Barbell)3 Sets
3-5 Reps
-
2
Lat Pulldown3 Sets
8-12 Reps
-
3
Seated Row (Cable)3 Sets
8-12 Reps
-
4
Shrug (Dumbbell)3 Sets
15-20 Reps
-
5
Hammer Curl3 Sets
6-10 Reps
-
6
Bicep Curl (Cable)3 Sets
8-12 Reps
-
7
Decline Crunch (Weighted)3 Sets
AMRAP
-
8A
Plank2 Sets
AMRAP
-
8B
Side Plank2 Sets
AMRAP
-
Day 5
1
Squat (Barbell)3 Sets
5 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
6-10 Reps
-
3
Leg Press2 Sets
8-12 Reps
-
4
Leg Extension2 Sets
8-12 Reps
-
5
Seated Hamstring Curl3 Sets
10-15 Reps
-
6
Seated Calf Raise4 Sets
15-20 Reps
-