logo
BoostcampPNG

PPL powerbuilding

by Casey L.
5 athletes joined

Program Description

Size & Strength

Program Overview

  • Level
    Advanced
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    50 minutes
  • Created
    Jun 17, 2025 03:15
  • Last Edited
    Jun 30, 2025 11:49

Summary

Unleash your strength with the PPL Powerbuilding program, a comprehensive 18-week journey designed for serious lifters. This 6-day-a-week regimen focuses on heavy compound lifts complemented by targeted accessory work, ensuring you build muscle and power effectively. Each session incorporates supersets and high-intensity sets, pushing your limits while maximizing gains. Equip yourself with a full gym and get ready to transform your physique and performance!
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
3 reps
3 reps
3 reps
5 reps
10 reps
50%
65%
85%
65%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
3 reps
3 reps
3 reps
5 reps
10 reps
50%
65%
85%
65%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
3 reps
3 reps
3 reps
5 reps
10 reps
50%
65%
85%
65%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
3 reps
3 reps
3 reps
5 reps
10 reps
50%
65%
85%
65%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
3 reps
3 reps
3 reps
5 reps
10 reps
50%
65%
85%
65%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
3 reps
3 reps
3 reps
5 reps
10 reps
50%
65%
85%
65%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
3 reps
3 reps
3 reps
5 reps
10 reps
50%
65%
85%
65%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
3 reps
3 reps
3 reps
5 reps
10 reps
50%
65%
85%
65%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
3 reps
3 reps
3 reps
5 reps
10 reps
50%
65%
85%
65%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
3 reps
3 reps
3 reps
5 reps
10 reps
50%
65%
85%
65%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
3 reps
3 reps
3 reps
5 reps
10 reps
50%
65%
85%
65%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
3 reps
3 reps
3 reps
5 reps
10 reps
50%
65%
85%
65%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
3 reps
3 reps
3 reps
5 reps
10 reps
50%
65%
85%
65%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
3 reps
3 reps
3 reps
5 reps
10 reps
50%
65%
85%
65%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
3 reps
3 reps
3 reps
5 reps
10 reps
50%
65%
85%
65%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
3 reps
3 reps
3 reps
5 reps
10 reps
50%
65%
85%
65%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
3 reps
3 reps
3 reps
5 reps
10 reps
50%
65%
85%
65%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
3
1
1
3 reps
3 reps
3 reps
5 reps
10 reps
50%
65%
85%
65%
50%
2
Incline Bench Press (Dumbbell)
3
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
12 reps
95%
1B
Lat Prayer
3
12 reps
75%
2
Pull-Up (Assisted)
2
5 reps
95%
3
Lat Pulldown
2
12 reps
85%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
12 reps
95%
1B
Lat Prayer
3
12 reps
75%
2
Pull-Up (Assisted)
2
5 reps
95%
3
Lat Pulldown
2
12 reps
85%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
12 reps
95%
1B
Lat Prayer
3
12 reps
75%
2
Pull-Up (Assisted)
2
5 reps
95%
3
Lat Pulldown
2
12 reps
85%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
12 reps
95%
1B
Lat Prayer
3
12 reps
75%
2
Pull-Up (Assisted)
2
5 reps
95%
3
Lat Pulldown
2
12 reps
85%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
12 reps
95%
1B
Lat Prayer
3
12 reps
75%
2
Pull-Up (Assisted)
2
5 reps
95%
3
Lat Pulldown
2
12 reps
85%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
12 reps
95%
1B
Lat Prayer
3
12 reps
75%
2
Pull-Up (Assisted)
2
5 reps
95%
3
Lat Pulldown
2
12 reps
85%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
12 reps
95%
1B
Lat Prayer
3
12 reps
75%
2
Pull-Up (Assisted)
2
5 reps
95%
3
Lat Pulldown
2
12 reps
85%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
12 reps
95%
1B
Lat Prayer
3
12 reps
75%
2
Pull-Up (Assisted)
2
5 reps
95%
3
Lat Pulldown
2
12 reps
85%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
12 reps
95%
1B
Lat Prayer
3
12 reps
75%
2
Pull-Up (Assisted)
2
5 reps
95%
3
Lat Pulldown
2
12 reps
85%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
12 reps
95%
1B
Lat Prayer
3
12 reps
75%
2
Pull-Up (Assisted)
2
5 reps
95%
3
Lat Pulldown
2
12 reps
85%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
12 reps
95%
1B
Lat Prayer
3
12 reps
75%
2
Pull-Up (Assisted)
2
5 reps
95%
3
Lat Pulldown
2
12 reps
85%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
12 reps
95%
1B
Lat Prayer
3
12 reps
75%
2
Pull-Up (Assisted)
2
5 reps
95%
3
Lat Pulldown
2
12 reps
85%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
12 reps
95%
1B
Lat Prayer
3
12 reps
75%
2
Pull-Up (Assisted)
2
5 reps
95%
3
Lat Pulldown
2
12 reps
85%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
12 reps
95%
1B
Lat Prayer
3
12 reps
75%
2
Pull-Up (Assisted)
2
5 reps
95%
3
Lat Pulldown
2
12 reps
85%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
12 reps
95%
1B
Lat Prayer
3
12 reps
75%
2
Pull-Up (Assisted)
2
5 reps
95%
3
Lat Pulldown
2
12 reps
85%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
12 reps
95%
1B
Lat Prayer
3
12 reps
75%
2
Pull-Up (Assisted)
2
5 reps
95%
3
Lat Pulldown
2
12 reps
85%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
12 reps
95%
1B
Lat Prayer
3
12 reps
75%
2
Pull-Up (Assisted)
2
5 reps
95%
3
Lat Pulldown
2
12 reps
85%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Seated Row (Cable)
3
12 reps
95%
1B
Lat Prayer
3
12 reps
75%
2
Pull-Up (Assisted)
2
5 reps
95%
3
Lat Pulldown
2
12 reps
85%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
12 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
12 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
12 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
12 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
12 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
12 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
12 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
12 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
12 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
12 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
12 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
12 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
12 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
12 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
12 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
12 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
12 reps
95%
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
12 reps
95%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Overhead Press (Barbell)
2
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Overhead Press (Barbell)
2
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Overhead Press (Barbell)
2
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Overhead Press (Barbell)
2
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Overhead Press (Barbell)
2
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Overhead Press (Barbell)
2
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Overhead Press (Barbell)
2
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Overhead Press (Barbell)
2
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Overhead Press (Barbell)
2
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Overhead Press (Barbell)
2
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Overhead Press (Barbell)
2
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Overhead Press (Barbell)
2
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Overhead Press (Barbell)
2
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Overhead Press (Barbell)
2
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Overhead Press (Barbell)
2
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Overhead Press (Barbell)
2
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Overhead Press (Barbell)
2
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
65%
2
Overhead Press (Barbell)
2
12 reps
75%
3
Dip (Weighted)
2
12 reps
75%
4A
Chest Fly (Cable)
2
12 reps
85%
4B
Rear Delt Fly (Machine)
2
12 reps
85%
5A
Skull Crusher (Barbell)
2
12 reps
85%
5B
Bicep Curl (EZ Bar)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
95%
2
Lat Pulldown
2
12 reps
85%
3A
Seated Row (Cable)
3
12 reps
95%
3B
Lat Prayer
3
12 reps
75%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
95%
2
Lat Pulldown
2
12 reps
85%
3A
Seated Row (Cable)
3
12 reps
95%
3B
Lat Prayer
3
12 reps
75%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
95%
2
Lat Pulldown
2
12 reps
85%
3A
Seated Row (Cable)
3
12 reps
95%
3B
Lat Prayer
3
12 reps
75%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
95%
2
Lat Pulldown
2
12 reps
85%
3A
Seated Row (Cable)
3
12 reps
95%
3B
Lat Prayer
3
12 reps
75%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
95%
2
Lat Pulldown
2
12 reps
85%
3A
Seated Row (Cable)
3
12 reps
95%
3B
Lat Prayer
3
12 reps
75%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
95%
2
Lat Pulldown
2
12 reps
85%
3A
Seated Row (Cable)
3
12 reps
95%
3B
Lat Prayer
3
12 reps
75%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
95%
2
Lat Pulldown
2
12 reps
85%
3A
Seated Row (Cable)
3
12 reps
95%
3B
Lat Prayer
3
12 reps
75%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
95%
2
Lat Pulldown
2
12 reps
85%
3A
Seated Row (Cable)
3
12 reps
95%
3B
Lat Prayer
3
12 reps
75%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
95%
2
Lat Pulldown
2
12 reps
85%
3A
Seated Row (Cable)
3
12 reps
95%
3B
Lat Prayer
3
12 reps
75%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
95%
2
Lat Pulldown
2
12 reps
85%
3A
Seated Row (Cable)
3
12 reps
95%
3B
Lat Prayer
3
12 reps
75%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
95%
2
Lat Pulldown
2
12 reps
85%
3A
Seated Row (Cable)
3
12 reps
95%
3B
Lat Prayer
3
12 reps
75%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
95%
2
Lat Pulldown
2
12 reps
85%
3A
Seated Row (Cable)
3
12 reps
95%
3B
Lat Prayer
3
12 reps
75%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
95%
2
Lat Pulldown
2
12 reps
85%
3A
Seated Row (Cable)
3
12 reps
95%
3B
Lat Prayer
3
12 reps
75%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
95%
2
Lat Pulldown
2
12 reps
85%
3A
Seated Row (Cable)
3
12 reps
95%
3B
Lat Prayer
3
12 reps
75%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
95%
2
Lat Pulldown
2
12 reps
85%
3A
Seated Row (Cable)
3
12 reps
95%
3B
Lat Prayer
3
12 reps
75%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
95%
2
Lat Pulldown
2
12 reps
85%
3A
Seated Row (Cable)
3
12 reps
95%
3B
Lat Prayer
3
12 reps
75%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
95%
2
Lat Pulldown
2
12 reps
85%
3A
Seated Row (Cable)
3
12 reps
95%
3B
Lat Prayer
3
12 reps
75%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
5 reps
95%
2
Lat Pulldown
2
12 reps
85%
3A
Seated Row (Cable)
3
12 reps
95%
3B
Lat Prayer
3
12 reps
75%
4
Face Pull
2
12 reps
85%
5A
Hammer Curl (Dumbbell)
2
12 reps
85%
5B
Tricep Pushdown (Cable)
2
12 reps
85%
6
Abs Crunch (Weighted)
2
15 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
20 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
20 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
20 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
20 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
20 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
20 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
20 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
20 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
20 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
20 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
20 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
20 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
20 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
20 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
20 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
20 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
20 reps
85%
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
2
8 reps
75%
2
Squat (Barbell)
1
1
1
3
1
3 reps
3 reps
3 reps
3 reps
5 reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2
12 reps
75%
4
Hip Abductor (Machine)
2
12 reps
85%
5
Leg Extension
2
12 reps
85%
6
Lying Leg Curl
2
12 reps
85%
7
Seated Calf Raise
2
20 reps
85%
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
3 Sets
1 Set
1 Set
3 Reps
3 Reps
3 Reps
5 Reps
10 Reps
50%
65%
85%
65%
50%
2
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
75%
3
Dip (Weighted)
2 Sets
12 Reps
75%
4A
Chest Fly (Cable)
2 Sets
12 Reps
85%
4B
Rear Delt Fly (Machine)
2 Sets
12 Reps
85%
5A
Skull Crusher (Barbell)
2 Sets
12 Reps
85%
5B
Bicep Curl (EZ Bar)
2 Sets
12 Reps
85%
6
Abs Crunch (Weighted)
2 Sets
15 Reps
85%
Day 2
1A
Seated Row (Cable)
3 Sets
12 Reps
95%
1B
Lat Prayer
3 Sets
12 Reps
75%
2
Pull-Up (Assisted)
2 Sets
5 Reps
95%
3
Lat Pulldown
2 Sets
12 Reps
85%
4
Face Pull
2 Sets
12 Reps
85%
5A
Hammer Curl (Dumbbell)
2 Sets
12 Reps
85%
5B
Tricep Pushdown (Cable)
2 Sets
12 Reps
85%
6
Abs Crunch (Weighted)
2 Sets
15 Reps
85%
Day 3
1
Leg Curl
2 Sets
8 Reps
75%
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
5 Reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2 Sets
12 Reps
75%
4
Hip Abductor (Machine)
2 Sets
12 Reps
85%
5
Leg Extension
2 Sets
12 Reps
85%
6
Lying Leg Curl
2 Sets
12 Reps
85%
7
Seated Calf Raise
2 Sets
12 Reps
95%
Day 4
1
Bench Press (Barbell)
3 Sets
8 Reps
65%
2
Overhead Press (Barbell)
2 Sets
12 Reps
75%
3
Dip (Weighted)
2 Sets
12 Reps
75%
4A
Chest Fly (Cable)
2 Sets
12 Reps
85%
4B
Rear Delt Fly (Machine)
2 Sets
12 Reps
85%
5A
Skull Crusher (Barbell)
2 Sets
12 Reps
85%
5B
Bicep Curl (EZ Bar)
2 Sets
12 Reps
85%
6
Abs Crunch (Weighted)
2 Sets
15 Reps
85%
Day 5
1
Pull-Up (Assisted)
3 Sets
5 Reps
95%
2
Lat Pulldown
2 Sets
12 Reps
85%
3A
Seated Row (Cable)
3 Sets
12 Reps
95%
3B
Lat Prayer
3 Sets
12 Reps
75%
4
Face Pull
2 Sets
12 Reps
85%
5A
Hammer Curl (Dumbbell)
2 Sets
12 Reps
85%
5B
Tricep Pushdown (Cable)
2 Sets
12 Reps
85%
6
Abs Crunch (Weighted)
2 Sets
15 Reps
85%
Day 6
1
Leg Curl
2 Sets
8 Reps
75%
2
Squat (Barbell)
1 Set
1 Set
1 Set
3 Sets
1 Set
3 Reps
3 Reps
3 Reps
3 Reps
5 Reps
50%
65%
85%
95%
65%
3
Deadlift (Barbell)
2 Sets
12 Reps
75%
4
Hip Abductor (Machine)
2 Sets
12 Reps
85%
5
Leg Extension
2 Sets
12 Reps
85%
6
Lying Leg Curl
2 Sets
12 Reps
85%
7
Seated Calf Raise
2 Sets
20 Reps
85%