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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
    Jul 06, 2025 10:05

Summary

**Almost Reddit PPL** is a comprehensive 12-week program designed for dedicated lifters looking to build strength and muscle through a structured Push-Pull-Legs (PPL) routine. With six training days each week, you'll engage in a variety of exercises, including barbell deadlifts, bench presses, and squats, ensuring a balanced approach to all major muscle groups. This program emphasizes progressive overload, helping you push your limits while developing functional strength. Get ready to transform your physique and elevate your performance in just three months!
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4.8 Stars with 10, 000+ Ratings
BlogBannerPC
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
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 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
Deadlift (Barbell)
1
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 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
Deadlift (Barbell)
1
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 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
Deadlift (Barbell)
1
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 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
Deadlift (Barbell)
1
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 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
Deadlift (Barbell)
1
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 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
Deadlift (Barbell)
1
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 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
Deadlift (Barbell)
1
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 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
Deadlift (Barbell)
1
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 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
Deadlift (Barbell)
1
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 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
Deadlift (Barbell)
1
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 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
Deadlift (Barbell)
1
5 reps
-
3
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 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
Single Leg Press
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
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Bicep Curl (Cable)
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
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Bicep Curl (Cable)
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
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Bicep Curl (Cable)
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
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Bicep Curl (Cable)
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
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Bicep Curl (Cable)
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
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Bicep Curl (Cable)
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
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Bicep Curl (Cable)
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
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Bicep Curl (Cable)
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
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Bicep Curl (Cable)
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
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Bicep Curl (Cable)
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
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Bicep Curl (Cable)
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
Lat Pulldown
3
8-12 reps
-
4
Seated Row (Cable)
3
8-12 reps
-
5
Face Pull
5
15-20 reps
-
6
Bicep Curl (Cable)
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
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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
Squat (Barbell)
3
5 reps
-
3
Romanian Deadlift (Barbell)
3
8-12 reps
-
4
Single Leg Press
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 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 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 1
1
Hanging Knee Raise
3 Sets
8-12 Reps
-
2
Deadlift (Barbell)
1 Set
5 Reps
70%
3
Lat Pulldown
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Face Pull
5 Sets
15-20 Reps
-
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
7
Reverse Bicep Curl (Dumbbell)
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
Lat Pulldown
3 Sets
8-12 Reps
-
4
Seated Row (Cable)
3 Sets
8-12 Reps
-
5
Face Pull
5 Sets
15-20 Reps
-
6
Bicep Curl (Cable)
3 Sets
8-12 Reps
-
7
Hammer Curl (Cable)
3 Sets
8-12 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
Single Leg Press
3 Sets
8-12 Reps
-
5
Leg Curl
3 Sets
8-12 Reps
-
6
Seated Calf Raise
3 Sets
8-12 Reps
-
Day 6
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
Single Leg Press
3 Sets
8-12 Reps
-
5
Leg Curl
3 Sets
8-12 Reps
-
6
Seated Calf Raise
3 Sets
8-12 Reps
-