logo
BoostcampPNG

PPLUL

by Akash

Program Description

PPLUL workout split

Program Overview

  • Level
    Beginner
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jun 23, 2024 08:07
  • Last Edited
    Jul 09, 2024 04:55
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
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
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Seated Row (Machine)
3
12 reps
4
Face Pull
5
15 reps
5
Hammer Curl
4
12 reps
6
Bicep Curl (Dumbbell)
4
12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
12 reps
2
Shoulder Press (Machine)
3
12 reps
3
Incline Bench Press (Dumbbell)
3
12 reps
4A
Tricep Pushdown (Cable)
3
12 reps
4B
Lateral Raise (Dumbbell)
3
15 reps
5A
Overhead Tricep Extension (Cable)
3
12 reps
5B
Lateral Raise (Dumbbell)
3
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
12 reps
2
Lat Pulldown
3
12 reps
3
Chest Press (Machine)
3
12 reps
4
Chest Fly (Machine)
3
12 reps
5
Shoulder Press (Machine)
3
12 reps
6
Preacher Curl (EZ Bar)
4
12 reps
7
Tricep Rope Push Down (Cable)
4
12 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Day 5
#
Exercise
Sets
Reps
Intensity
1
Goblet Squat
3
12 reps
2
Leg Press (45 Degrees)
3
12 reps
3
Leg Curl
3
12 reps
4
Leg Extension
3
12 reps
5
Calf Raise (Bodyweight)
5
15 reps
Week 1
1 / 12 Weeks
Day 1
1
Pull-Up (Assisted)
3 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Seated Row (Machine)
3 Sets
12 Reps
4
Face Pull
5 Sets
15 Reps
5
Hammer Curl
4 Sets
12 Reps
6
Bicep Curl (Dumbbell)
4 Sets
12 Reps
Day 2
1
Chest Press (Machine)
3 Sets
12 Reps
2
Shoulder Press (Machine)
3 Sets
12 Reps
3
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
4A
Tricep Pushdown (Cable)
3 Sets
12 Reps
4B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
5A
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
5B
Lateral Raise (Dumbbell)
3 Sets
15 Reps
Day 4
1
Pull-Up (Assisted)
3 Sets
12 Reps
2
Lat Pulldown
3 Sets
12 Reps
3
Chest Press (Machine)
3 Sets
12 Reps
4
Chest Fly (Machine)
3 Sets
12 Reps
5
Shoulder Press (Machine)
3 Sets
12 Reps
6
Preacher Curl (EZ Bar)
4 Sets
12 Reps
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
Day 3
1
Goblet Squat
3 Sets
12 Reps
2
Leg Press (45 Degrees)
3 Sets
12 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Calf Raise (Bodyweight)
5 Sets
15 Reps
Day 5
1
Goblet Squat
3 Sets
12 Reps
2
Leg Press (45 Degrees)
3 Sets
12 Reps
3
Leg Curl
3 Sets
12 Reps
4
Leg Extension
3 Sets
12 Reps
5
Calf Raise (Bodyweight)
5 Sets
15 Reps