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PPL x2

by ConT
1 athletes joined

Program Description

Splitting the muscle groups into Pull upper, Push upper and Legs. Emphasis on back width & thickness, quad teardrop, glute shape & 3D shoulders.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 22, 2025 08:54
  • Last Edited
    Apr 23, 2025 07:50
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
4
20 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
4
20 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
4
20 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
4
20 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
4
20 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
4
20 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
4
20 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
4
20 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
4
20 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-8 reps
-
2
Lat Pulldown (Close Grip)
3
10 reps
-
3
Single Arm Row (Dumbbell)
3
8-10 reps
-
4
Standing Pullover (Cable)
3
15 reps
-
5
Rear Delt Fly (Cable)
4
20 reps
-
6
Incline Curl (Dumbbell)
3
10 reps
-
7
Bicep Curl (Cable)
3
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
4
6-8 reps
-
2
Chest Press (Machine)
3
10 reps
-
3
Incline Chest Fly (Dumbbell)
2
12 reps
-
4
Chest Fly (Cable)
2
15 reps
-
5
Lateral Raise (Dumbbell)
4
15-20 reps
-
6
Tricep Pushdown (Cable)
2
1
12 reps
15 reps
-
-
7
Incline Tricep Extension (Dumbbell)
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Calf Raise (Leg Press)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Calf Raise (Leg Press)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Calf Raise (Leg Press)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Calf Raise (Leg Press)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Calf Raise (Leg Press)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Calf Raise (Leg Press)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Calf Raise (Leg Press)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Calf Raise (Leg Press)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Calf Raise (Leg Press)
4
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
4
8 reps
-
2
Leg Press
3
12 reps
-
3
Leg Extension
3
15 reps
-
4
Bulgarian Split Squat (Dumbbell)
3
10 reps
-
5
Standing Calf Raise
3
AMRAP
-
6
Calf Raise (Leg Press)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Chest Supported Row (Dumbbell)
4
6-10 reps
-
3
Face Pull
3
15 reps
-
4A
Shrug (Dumbbell)
3
15 reps
-
4B
Single Arm Rear Delt Cable Fly
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Chest Supported Row (Dumbbell)
4
6-10 reps
-
3
Face Pull
3
15 reps
-
4A
Shrug (Dumbbell)
3
15 reps
-
4B
Single Arm Rear Delt Cable Fly
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Chest Supported Row (Dumbbell)
4
6-10 reps
-
3
Face Pull
3
15 reps
-
4A
Shrug (Dumbbell)
3
15 reps
-
4B
Single Arm Rear Delt Cable Fly
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Chest Supported Row (Dumbbell)
4
6-10 reps
-
3
Face Pull
3
15 reps
-
4A
Shrug (Dumbbell)
3
15 reps
-
4B
Single Arm Rear Delt Cable Fly
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Chest Supported Row (Dumbbell)
4
6-10 reps
-
3
Face Pull
3
15 reps
-
4A
Shrug (Dumbbell)
3
15 reps
-
4B
Single Arm Rear Delt Cable Fly
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Chest Supported Row (Dumbbell)
4
6-10 reps
-
3
Face Pull
3
15 reps
-
4A
Shrug (Dumbbell)
3
15 reps
-
4B
Single Arm Rear Delt Cable Fly
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Chest Supported Row (Dumbbell)
4
6-10 reps
-
3
Face Pull
3
15 reps
-
4A
Shrug (Dumbbell)
3
15 reps
-
4B
Single Arm Rear Delt Cable Fly
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Chest Supported Row (Dumbbell)
4
6-10 reps
-
3
Face Pull
3
15 reps
-
4A
Shrug (Dumbbell)
3
15 reps
-
4B
Single Arm Rear Delt Cable Fly
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Chest Supported Row (Dumbbell)
4
6-10 reps
-
3
Face Pull
3
15 reps
-
4A
Shrug (Dumbbell)
3
15 reps
-
4B
Single Arm Rear Delt Cable Fly
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
8 reps
-
2
Chest Supported Row (Dumbbell)
4
6-10 reps
-
3
Face Pull
3
15 reps
-
4A
Shrug (Dumbbell)
3
15 reps
-
4B
Single Arm Rear Delt Cable Fly
3
15 reps
-
5
Preacher Curl (Barbell)
3
8-10 reps
-
6
Bicep Curl (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
Lateral Raise (Machine)
3
20 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
3
15 reps
-
7
Pec Deck (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
Lateral Raise (Machine)
3
20 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
3
15 reps
-
7
Pec Deck (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
Lateral Raise (Machine)
3
20 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
3
15 reps
-
7
Pec Deck (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
Lateral Raise (Machine)
3
20 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
3
15 reps
-
7
Pec Deck (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
Lateral Raise (Machine)
3
20 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
3
15 reps
-
7
Pec Deck (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
Lateral Raise (Machine)
3
20 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
3
15 reps
-
7
Pec Deck (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
Lateral Raise (Machine)
3
20 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
3
15 reps
-
7
Pec Deck (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
Lateral Raise (Machine)
3
20 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
3
15 reps
-
7
Pec Deck (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
Lateral Raise (Machine)
3
20 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
3
15 reps
-
7
Pec Deck (Machine)
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Dumbbell)
4
6-8 reps
-
2
Dip (Weighted)
3
8-12 reps
-
3
One Arm Lateral Raise (Cable)
3
12 reps
-
4
Lateral Raise (Machine)
3
20 reps
-
5
Lying Tricep Extension (Barbell)
3
10 reps
-
6
Single Arm Tricep Extension (Cable)
3
15 reps
-
7
Pec Deck (Machine)
3
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Good Morning
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5A
Hip Abductor (Machine)
3
15 reps
-
5B
Hip Adductor (Machine)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Good Morning
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5A
Hip Abductor (Machine)
3
15 reps
-
5B
Hip Adductor (Machine)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Good Morning
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5A
Hip Abductor (Machine)
3
15 reps
-
5B
Hip Adductor (Machine)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Good Morning
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5A
Hip Abductor (Machine)
3
15 reps
-
5B
Hip Adductor (Machine)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Good Morning
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5A
Hip Abductor (Machine)
3
15 reps
-
5B
Hip Adductor (Machine)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Good Morning
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5A
Hip Abductor (Machine)
3
15 reps
-
5B
Hip Adductor (Machine)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Good Morning
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5A
Hip Abductor (Machine)
3
15 reps
-
5B
Hip Adductor (Machine)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Good Morning
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5A
Hip Abductor (Machine)
3
15 reps
-
5B
Hip Adductor (Machine)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Good Morning
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5A
Hip Abductor (Machine)
3
15 reps
-
5B
Hip Adductor (Machine)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
5
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
4
8-10 reps
-
2
Good Morning
3
10 reps
-
3
Lying Leg Curl
3
12 reps
-
4
Sissy Squat (Weighted)
3
12 reps
-
5A
Hip Abductor (Machine)
3
15 reps
-
5B
Hip Adductor (Machine)
3
15 reps
-
6
Single Leg Calf Raise (Bodyweight)
5
AMRAP
-
Week 1
1 / 10 Weeks
Day 1
1
Pull-Up (Weighted)
3 Sets
6-8 Reps
-
2
Lat Pulldown (Close Grip)
3 Sets
10 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
8-10 Reps
-
4
Standing Pullover (Cable)
3 Sets
15 Reps
-
5
Rear Delt Fly (Cable)
4 Sets
20 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
10 Reps
-
7
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 2
1
Incline Bench Press (Smith Machine)
4 Sets
6-8 Reps
-
2
Chest Press (Machine)
3 Sets
10 Reps
-
3
Incline Chest Fly (Dumbbell)
2 Sets
12 Reps
-
4
Chest Fly (Cable)
2 Sets
15 Reps
-
5
Lateral Raise (Dumbbell)
4 Sets
15-20 Reps
-
6
Tricep Pushdown (Cable)
2 Sets
1 Set
12 Reps
15 Reps
-
-
7
Incline Tricep Extension (Dumbbell)
3 Sets
10 Reps
-
Day 3
1
Squat (Smith Machine)
4 Sets
8 Reps
-
2
Leg Press
3 Sets
12 Reps
-
3
Leg Extension
3 Sets
15 Reps
-
4
Bulgarian Split Squat (Dumbbell)
3 Sets
10 Reps
-
5
Standing Calf Raise
3 Sets
AMRAP
-
6
Calf Raise (Leg Press)
4 Sets
AMRAP
-
Day 4
1
Barbell Row
3 Sets
8 Reps
-
2
Chest Supported Row (Dumbbell)
4 Sets
6-10 Reps
-
3
Face Pull
3 Sets
15 Reps
-
4A
Shrug (Dumbbell)
3 Sets
15 Reps
-
4B
Single Arm Rear Delt Cable Fly
3 Sets
15 Reps
-
5
Preacher Curl (Barbell)
3 Sets
8-10 Reps
-
6
Bicep Curl (Cable)
3 Sets
12 Reps
-
Day 5
1
Seated Overhead Press (Dumbbell)
4 Sets
6-8 Reps
-
2
Dip (Weighted)
3 Sets
8-12 Reps
-
3
One Arm Lateral Raise (Cable)
3 Sets
12 Reps
-
4
Lateral Raise (Machine)
3 Sets
20 Reps
-
5
Lying Tricep Extension (Barbell)
3 Sets
10 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
15 Reps
-
7
Pec Deck (Machine)
3 Sets
15 Reps
-
Day 6
1
Romanian Deadlift (Dumbbell)
4 Sets
8-10 Reps
-
2
Good Morning
3 Sets
10 Reps
-
3
Lying Leg Curl
3 Sets
12 Reps
-
4
Sissy Squat (Weighted)
3 Sets
12 Reps
-
5A
Hip Abductor (Machine)
3 Sets
15 Reps
-
5B
Hip Adductor (Machine)
3 Sets
15 Reps
-
6
Single Leg Calf Raise (Bodyweight)
5 Sets
AMRAP
-