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PPLPPAC

by Asuja
10 athletes joined

Program Description

pushpulllegpushpullarmcardio

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jun 28, 2024 04:20
  • Last Edited
    Jun 18, 2025 08:58

Summary

Unleash your strength with the PPLPPAC program, a comprehensive 4-week training plan designed for serious lifters. This 6-day split focuses on push, pull, legs, and accessory work, ensuring balanced muscle development and explosive gains. Each session is packed with targeted exercises, including barbell bench presses, deadlifts, and cable movements, crafted to challenge your limits. Get ready to elevate your performance and sculpt your physique with structured intensity and progressive overload!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
15 reps
RPE 6
2
Cable Front Raise
3
15 reps
RPE 8
3A
Bench Press (Barbell)
1
1
2
7 reps
5 reps
4 reps
80%
90%
90%
3B
Bench Press (Barbell)
1
AMRAP
90%
3C
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
80%
60%
4
Pec Deck (Machine)
3
15 reps
RPE 7
5
Lat Pulldown
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
8A
21s (EZ Bar)
2
30 reps
RPE 9
8B
Tricep Extension (Cable)
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
15 reps
RPE 6
2
Cable Front Raise
3
15 reps
RPE 8
3A
Bench Press (Barbell)
1
1
2
7 reps
5 reps
4 reps
80%
90%
90%
3B
Bench Press (Barbell)
1
AMRAP
90%
3C
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
80%
60%
4
Pec Deck (Machine)
3
15 reps
RPE 7
5
Lat Pulldown
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
8A
21s (EZ Bar)
2
30 reps
RPE 9
8B
Tricep Extension (Cable)
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
15 reps
RPE 6
2
Cable Front Raise
3
15 reps
RPE 8
3A
Bench Press (Barbell)
1
1
2
7 reps
5 reps
4 reps
80%
90%
90%
3B
Bench Press (Barbell)
1
AMRAP
90%
3C
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
80%
60%
4
Pec Deck (Machine)
3
15 reps
RPE 7
5
Lat Pulldown
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
8A
21s (EZ Bar)
2
30 reps
RPE 9
8B
Tricep Extension (Cable)
3
30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
2
15 reps
RPE 6
2
Cable Front Raise
3
15 reps
RPE 8
3A
Bench Press (Barbell)
1
1
2
7 reps
5 reps
4 reps
80%
90%
90%
3B
Bench Press (Barbell)
1
AMRAP
90%
3C
Incline Bench Press (Barbell)
1
1
AMRAP
AMRAP
80%
60%
4
Pec Deck (Machine)
3
15 reps
RPE 7
5
Lat Pulldown
3
15 reps
RPE 8
6
Reverse Pec Deck
3
15 reps
RPE 8
7
Seated Shoulder Press (Dumbbell)
3
10-15 reps
RPE 9
8A
21s (EZ Bar)
2
30 reps
RPE 9
8B
Tricep Extension (Cable)
3
30 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Arm Pulldown
2
15 reps
RPE 7
1B
Pullover (Dumbbell)
2
15 reps
RPE 6
2A
Deadlift (Barbell)
1
2
5 reps
5 reps
70%
80%
2B
Deadlift (Barbell)
1
AMRAP
80%
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Seated Row (Cable)
3
10 reps
RPE 9
4B
Single Arm Iso Row
2
12 reps
RPE 9
4C
High Row
2
12 reps
RPE 9
5
Face Pull
2
15 reps
RPE 8
6A
Tricep Extension (Cable)
1
30 reps
RPE 9
6B
21s (EZ Bar)
3
21 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Arm Pulldown
2
15 reps
RPE 7
1B
Pullover (Dumbbell)
2
15 reps
RPE 6
2A
Deadlift (Barbell)
1
2
5 reps
5 reps
70%
80%
2B
Deadlift (Barbell)
1
AMRAP
80%
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Seated Row (Cable)
3
10 reps
RPE 9
4B
Single Arm Iso Row
2
12 reps
RPE 9
4C
High Row
2
12 reps
RPE 9
5
Face Pull
2
15 reps
RPE 8
6A
Tricep Extension (Cable)
1
30 reps
RPE 9
6B
21s (EZ Bar)
3
21 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Arm Pulldown
2
15 reps
RPE 7
1B
Pullover (Dumbbell)
2
15 reps
RPE 6
2A
Deadlift (Barbell)
1
2
5 reps
5 reps
70%
80%
2B
Deadlift (Barbell)
1
AMRAP
80%
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Seated Row (Cable)
3
10 reps
RPE 9
4B
Single Arm Iso Row
2
12 reps
RPE 9
4C
High Row
2
12 reps
RPE 9
5
Face Pull
2
15 reps
RPE 8
6A
Tricep Extension (Cable)
1
30 reps
RPE 9
6B
21s (EZ Bar)
3
21 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Arm Pulldown
2
15 reps
RPE 7
1B
Pullover (Dumbbell)
2
15 reps
RPE 6
2A
Deadlift (Barbell)
1
2
5 reps
5 reps
70%
80%
2B
Deadlift (Barbell)
1
AMRAP
80%
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Seated Row (Cable)
3
10 reps
RPE 9
4B
Single Arm Iso Row
2
12 reps
RPE 9
4C
High Row
2
12 reps
RPE 9
5
Face Pull
2
15 reps
RPE 8
6A
Tricep Extension (Cable)
1
30 reps
RPE 9
6B
21s (EZ Bar)
3
21 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Lunge (Kettlebell)
2
15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Hip Extension
2
12 reps
RPE 7
5
Nordic Curl
3
AMRAP
RPE 9
6
Leg Extension
1
AMRAP
RPE 10
7
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Lunge (Kettlebell)
2
15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Hip Extension
2
12 reps
RPE 7
5
Nordic Curl
3
AMRAP
RPE 9
6
Leg Extension
1
AMRAP
RPE 10
7
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Lunge (Kettlebell)
2
15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Hip Extension
2
12 reps
RPE 7
5
Nordic Curl
3
AMRAP
RPE 9
6
Leg Extension
1
AMRAP
RPE 10
7
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
80%
2
Lunge (Kettlebell)
2
15 reps
RPE 8
3
Bulgarian Split Squat (Dumbbell)
3
15 reps
RPE 8
4
Hip Extension
2
12 reps
RPE 7
5
Nordic Curl
3
AMRAP
RPE 9
6
Leg Extension
1
AMRAP
RPE 10
7
Reverse Wrist Curl (Barbell)
3
15 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Front Raise
3
15 reps
RPE 9
2
Reverse Pec Deck
2
15 reps
RPE 6
3A
Seated Military Press (Smith Machine)
1
1
1
5 reps
3 reps
2 reps
60%
70%
80%
3B
Seated Military Press (Smith Machine)
1
AMRAP
80%
4
Lat Pulldown
3
15 reps
RPE 7
5A
Upright Row (Cable)
3
15 reps
RPE 9
5B
Cable Front Raise
3
15 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
7
Incline Chest Press (Machine)
2
12 reps
RPE 8
8A
Tricep Extension (Cable)
3
30 reps
RPE 9
8B
21s (EZ Bar)
1
1
21 reps
21 reps
RPE 9
RPE 10
9
Dip (Assisted)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Front Raise
3
15 reps
RPE 9
2
Reverse Pec Deck
2
15 reps
RPE 6
3A
Seated Military Press (Smith Machine)
1
1
1
5 reps
3 reps
2 reps
60%
70%
80%
3B
Seated Military Press (Smith Machine)
1
AMRAP
80%
4
Lat Pulldown
3
15 reps
RPE 7
5A
Upright Row (Cable)
3
15 reps
RPE 9
5B
Cable Front Raise
3
15 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
7
Incline Chest Press (Machine)
2
12 reps
RPE 8
8A
Tricep Extension (Cable)
3
30 reps
RPE 9
8B
21s (EZ Bar)
1
1
21 reps
21 reps
RPE 9
RPE 10
9
Dip (Assisted)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Front Raise
3
15 reps
RPE 9
2
Reverse Pec Deck
2
15 reps
RPE 6
3A
Seated Military Press (Smith Machine)
1
1
1
5 reps
3 reps
2 reps
60%
70%
80%
3B
Seated Military Press (Smith Machine)
1
AMRAP
80%
4
Lat Pulldown
3
15 reps
RPE 7
5A
Upright Row (Cable)
3
15 reps
RPE 9
5B
Cable Front Raise
3
15 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
7
Incline Chest Press (Machine)
2
12 reps
RPE 8
8A
Tricep Extension (Cable)
3
30 reps
RPE 9
8B
21s (EZ Bar)
1
1
21 reps
21 reps
RPE 9
RPE 10
9
Dip (Assisted)
2
AMRAP
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cable Front Raise
3
15 reps
RPE 9
2
Reverse Pec Deck
2
15 reps
RPE 6
3A
Seated Military Press (Smith Machine)
1
1
1
5 reps
3 reps
2 reps
60%
70%
80%
3B
Seated Military Press (Smith Machine)
1
AMRAP
80%
4
Lat Pulldown
3
15 reps
RPE 7
5A
Upright Row (Cable)
3
15 reps
RPE 9
5B
Cable Front Raise
3
15 reps
RPE 8
6
Seated Shoulder Press (Dumbbell)
3
12 reps
RPE 9
7
Incline Chest Press (Machine)
2
12 reps
RPE 8
8A
Tricep Extension (Cable)
3
30 reps
RPE 9
8B
21s (EZ Bar)
1
1
21 reps
21 reps
RPE 9
RPE 10
9
Dip (Assisted)
2
AMRAP
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arm Pulldown
2
15 reps
RPE 7
1B
Pullover (Dumbbell)
3
15 reps
RPE 6
2A
Rack Pull (Barbell)
1
2
5 reps
5 reps
70%
80%
2B
Rack Pull (Barbell)
1
AMRAP
70%
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Seated Row (Cable)
3
10 reps
RPE 9
4B
Single Arm Iso Row
2
12 reps
RPE 9
4C
High Row
2
12 reps
RPE 9
5
Face Pull
2
15 reps
RPE 8
6A
21s (EZ Bar)
3
21 reps
RPE 9
6B
Tricep Extension (Cable)
1
30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arm Pulldown
2
15 reps
RPE 7
1B
Pullover (Dumbbell)
3
15 reps
RPE 6
2A
Rack Pull (Barbell)
1
2
5 reps
5 reps
70%
80%
2B
Rack Pull (Barbell)
1
AMRAP
70%
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Seated Row (Cable)
3
10 reps
RPE 9
4B
Single Arm Iso Row
2
12 reps
RPE 9
4C
High Row
2
12 reps
RPE 9
5
Face Pull
2
15 reps
RPE 8
6A
21s (EZ Bar)
3
21 reps
RPE 9
6B
Tricep Extension (Cable)
1
30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arm Pulldown
2
15 reps
RPE 7
1B
Pullover (Dumbbell)
3
15 reps
RPE 6
2A
Rack Pull (Barbell)
1
2
5 reps
5 reps
70%
80%
2B
Rack Pull (Barbell)
1
AMRAP
70%
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Seated Row (Cable)
3
10 reps
RPE 9
4B
Single Arm Iso Row
2
12 reps
RPE 9
4C
High Row
2
12 reps
RPE 9
5
Face Pull
2
15 reps
RPE 8
6A
21s (EZ Bar)
3
21 reps
RPE 9
6B
Tricep Extension (Cable)
1
30 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Arm Pulldown
2
15 reps
RPE 7
1B
Pullover (Dumbbell)
3
15 reps
RPE 6
2A
Rack Pull (Barbell)
1
2
5 reps
5 reps
70%
80%
2B
Rack Pull (Barbell)
1
AMRAP
70%
3
Lat Pulldown
3
10-15 reps
RPE 8
4A
Seated Row (Cable)
3
10 reps
RPE 9
4B
Single Arm Iso Row
2
12 reps
RPE 9
4C
High Row
2
12 reps
RPE 9
5
Face Pull
2
15 reps
RPE 8
6A
21s (EZ Bar)
3
21 reps
RPE 9
6B
Tricep Extension (Cable)
1
30 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-12 reps
RPE 9
2A
21s (EZ Bar)
4
21 reps
RPE 9
2B
Tricep Extension (Cable)
3
1
30 reps
30 reps
RPE 9
RPE 10
3A
Incline Curl (Dumbbell)
3
12 reps
RPE 9
3B
Spider Curl
3
12 reps
RPE 9
4A
Close Grip Bench Press (Smith Machine)
3
10 reps
50%
4B
Seated Dip (Machine)
3
12 reps
RPE 9
5
Concentration Curl
3
20 reps
RPE 8
6
Dip (Assisted)
2
AMRAP
RPE 9
7
Wrist Curls
1
AMRAP
RPE 10
8A
Upright Row (Cable)
3
15 reps
RPE 9
8B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Reverse Wrist Curl (Barbell)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-12 reps
RPE 9
2A
21s (EZ Bar)
4
21 reps
RPE 9
2B
Tricep Extension (Cable)
3
1
30 reps
30 reps
RPE 9
RPE 10
3A
Incline Curl (Dumbbell)
3
12 reps
RPE 9
3B
Spider Curl
3
12 reps
RPE 9
4A
Close Grip Bench Press (Smith Machine)
3
10 reps
50%
4B
Seated Dip (Machine)
3
12 reps
RPE 9
5
Concentration Curl
3
20 reps
RPE 8
6
Dip (Assisted)
2
AMRAP
RPE 9
7
Wrist Curls
1
AMRAP
RPE 10
8A
Upright Row (Cable)
3
15 reps
RPE 9
8B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Reverse Wrist Curl (Barbell)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-12 reps
RPE 9
2A
21s (EZ Bar)
4
21 reps
RPE 9
2B
Tricep Extension (Cable)
3
1
30 reps
30 reps
RPE 9
RPE 10
3A
Incline Curl (Dumbbell)
3
12 reps
RPE 9
3B
Spider Curl
3
12 reps
RPE 9
4A
Close Grip Bench Press (Smith Machine)
3
10 reps
50%
4B
Seated Dip (Machine)
3
12 reps
RPE 9
5
Concentration Curl
3
20 reps
RPE 8
6
Dip (Assisted)
2
AMRAP
RPE 9
7
Wrist Curls
1
AMRAP
RPE 10
8A
Upright Row (Cable)
3
15 reps
RPE 9
8B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Reverse Wrist Curl (Barbell)
1
AMRAP
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Hammer Curl
3
6-12 reps
RPE 9
2A
21s (EZ Bar)
4
21 reps
RPE 9
2B
Tricep Extension (Cable)
3
1
30 reps
30 reps
RPE 9
RPE 10
3A
Incline Curl (Dumbbell)
3
12 reps
RPE 9
3B
Spider Curl
3
12 reps
RPE 9
4A
Close Grip Bench Press (Smith Machine)
3
10 reps
50%
4B
Seated Dip (Machine)
3
12 reps
RPE 9
5
Concentration Curl
3
20 reps
RPE 8
6
Dip (Assisted)
2
AMRAP
RPE 9
7
Wrist Curls
1
AMRAP
RPE 10
8A
Upright Row (Cable)
3
15 reps
RPE 9
8B
Lateral Raise (Dumbbell)
3
12 reps
RPE 8
9
Reverse Wrist Curl (Barbell)
1
AMRAP
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Pullover (Dumbbell)
2 Sets
15 Reps
@6
2
Cable Front Raise
3 Sets
15 Reps
@8
3A
Bench Press (Barbell)
1 Set
1 Set
2 Sets
7 Reps
5 Reps
4 Reps
80%
90%
90%
3B
Bench Press (Barbell)
1 Set
AMRAP
90%
3C
Incline Bench Press (Barbell)
1 Set
1 Set
AMRAP
AMRAP
80%
60%
4
Pec Deck (Machine)
3 Sets
15 Reps
@7
5
Lat Pulldown
3 Sets
15 Reps
@8
6
Reverse Pec Deck
3 Sets
15 Reps
@8
7
Seated Shoulder Press (Dumbbell)
3 Sets
10-15 Reps
@9
8A
21s (EZ Bar)
2 Sets
30 Reps
@9
8B
Tricep Extension (Cable)
3 Sets
30 Reps
@9
Day 2
1A
Arm Pulldown
2 Sets
15 Reps
@7
1B
Pullover (Dumbbell)
2 Sets
15 Reps
@6
2A
Deadlift (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
70%
80%
2B
Deadlift (Barbell)
1 Set
AMRAP
80%
3
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Seated Row (Cable)
3 Sets
10 Reps
@9
4B
Single Arm Iso Row
2 Sets
12 Reps
@9
4C
High Row
2 Sets
12 Reps
@9
5
Face Pull
2 Sets
15 Reps
@8
6A
Tricep Extension (Cable)
1 Set
30 Reps
@9
6B
21s (EZ Bar)
3 Sets
21 Reps
@9
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
80%
2
Lunge (Kettlebell)
2 Sets
15 Reps
@8
3
Bulgarian Split Squat (Dumbbell)
3 Sets
15 Reps
@8
4
Hip Extension
2 Sets
12 Reps
@7
5
Nordic Curl
3 Sets
AMRAP
@9
6
Leg Extension
1 Set
AMRAP
@10
7
Reverse Wrist Curl (Barbell)
3 Sets
15 Reps
@8
Day 4
1
Cable Front Raise
3 Sets
15 Reps
@9
2
Reverse Pec Deck
2 Sets
15 Reps
@6
3A
Seated Military Press (Smith Machine)
1 Set
1 Set
1 Set
5 Reps
3 Reps
2 Reps
60%
70%
80%
3B
Seated Military Press (Smith Machine)
1 Set
AMRAP
80%
4
Lat Pulldown
3 Sets
15 Reps
@7
5A
Upright Row (Cable)
3 Sets
15 Reps
@9
5B
Cable Front Raise
3 Sets
15 Reps
@8
6
Seated Shoulder Press (Dumbbell)
3 Sets
12 Reps
@9
7
Incline Chest Press (Machine)
2 Sets
12 Reps
@8
8A
Tricep Extension (Cable)
3 Sets
30 Reps
@9
8B
21s (EZ Bar)
1 Set
1 Set
21 Reps
21 Reps
@9
@10
9
Dip (Assisted)
2 Sets
AMRAP
@9
Day 5
1A
Arm Pulldown
2 Sets
15 Reps
@7
1B
Pullover (Dumbbell)
3 Sets
15 Reps
@6
2A
Rack Pull (Barbell)
1 Set
2 Sets
5 Reps
5 Reps
70%
80%
2B
Rack Pull (Barbell)
1 Set
AMRAP
70%
3
Lat Pulldown
3 Sets
10-15 Reps
@8
4A
Seated Row (Cable)
3 Sets
10 Reps
@9
4B
Single Arm Iso Row
2 Sets
12 Reps
@9
4C
High Row
2 Sets
12 Reps
@9
5
Face Pull
2 Sets
15 Reps
@8
6A
21s (EZ Bar)
3 Sets
21 Reps
@9
6B
Tricep Extension (Cable)
1 Set
30 Reps
@9
Day 6
1
Hammer Curl
3 Sets
6-12 Reps
@9
2A
21s (EZ Bar)
4 Sets
21 Reps
@9
2B
Tricep Extension (Cable)
3 Sets
1 Set
30 Reps
30 Reps
@9
@10
3A
Incline Curl (Dumbbell)
3 Sets
12 Reps
@9
3B
Spider Curl
3 Sets
12 Reps
@9
4A
Close Grip Bench Press (Smith Machine)
3 Sets
10 Reps
50%
4B
Seated Dip (Machine)
3 Sets
12 Reps
@9
5
Concentration Curl
3 Sets
20 Reps
@8
6
Dip (Assisted)
2 Sets
AMRAP
@9
7
Wrist Curls
1 Set
AMRAP
@10
8A
Upright Row (Cable)
3 Sets
15 Reps
@9
8B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
@8
9
Reverse Wrist Curl (Barbell)
1 Set
AMRAP
@10