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Almost Reddit PPL

by Mads H.
2 athletes joined

Program Description

Read the Reddit PPL. Remember to deload when necessary

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    May 26, 2025 12:44
  • Last Edited
    Jun 15, 2025 08:39
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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
Hanging Knee Raise
3
8-12 reps
-
2
Deadlift (Barbell)
1
5 reps
70%
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Lat Pulldown
3
8-12 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Lat Pulldown
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Deadlift (Barbell)
1
5 reps
-
6
Bicep Curl (Cable)
3
8-12 reps
-
7
Reverse Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
70%
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
5
5 reps
-
2
Overhead Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
70%
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
-
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Bent Over Row (Barbell)
5
5 reps
70%
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Bent Over Row (Barbell)
5
5 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Face Pull
5
15-20 reps
-
5
Bicep Curl (Cable)
3
8-12 reps
-
6
Lat Pulldown
3
8-12 reps
-
7
Hammer Curl (Cable)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
70%
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
5
5 reps
-
2
Bench Press (Barbell)
3
8-12 reps
-
3
Chest Fly (Machine)
3
8-12 reps
-
4
Tricep Pushdown (Cable)
3
8-12 reps
-
5
Single Arm Tricep Extension (Cable)
3
8-12 reps
-
6
Lateral Raise (Cable)
5
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Squat (Barbell)
3
5 reps
70%
3
Lunge (Dumbbell)
3
8-12 reps
-
4
Romanian Deadlift (Barbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hanging Knee Raise
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Squat (Barbell)
3
5 reps
-
4
Lunge (Dumbbell)
3
8-12 reps
-
5
Leg Curl
3
8-12 reps
-
6
Seated Calf Raise
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Hanging Knee Raise
3 Sets
8-12 Reps
-
2
Deadlift (Barbell)
1 Set
5 Reps
70%
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Face Pull
5 Sets
15-20 Reps
-
5
Lat Pulldown
3 Sets
8-12 Reps
-
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
7
Reverse Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Overhead Press (Barbell)
3 Sets
8-12 Reps
-
3
Chest Fly (Machine)
3 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
5 Sets
15-20 Reps
-
Day 3
1
Hanging Knee Raise
3 Sets
8-12 Reps
-
2
Squat (Barbell)
3 Sets
5 Reps
70%
3
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
4
Lunge (Dumbbell)
3 Sets
8-12 Reps
-
5
Leg Curl
3 Sets
8-12 Reps
-
6
Seated Calf Raise
3 Sets
8-12 Reps
-
Day 4
1
Hanging Knee Raise
3 Sets
8-12 Reps
-
2
Bent Over Row (Barbell)
5 Sets
5 Reps
70%
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Face Pull
5 Sets
15-20 Reps
-
5
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
6
Lat Pulldown
3 Sets
8-12 Reps
-
7
Hammer Curl (Cable)
3 Sets
8-12 Reps
-
Day 5
1
Overhead Press (Barbell)
5 Sets
5 Reps
70%
2
Bench Press (Barbell)
3 Sets
8-12 Reps
-
3
Chest Fly (Machine)
3 Sets
8-12 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
5
Single Arm Tricep Extension (Cable)
3 Sets
8-12 Reps
-
6
Lateral Raise (Cable)
5 Sets
15-20 Reps
-
Day 6
1
Hanging Knee Raise
3 Sets
8-12 Reps
-
2
Squat (Barbell)
3 Sets
5 Reps
70%
3
Lunge (Dumbbell)
3 Sets
8-12 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
5
Leg Curl
3 Sets
8-12 Reps
-
6
Seated Calf Raise
3 Sets
8-12 Reps
-