logo
BoostcampPNG

PPL powerbuilding

by Casey L.
7 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
    Aug 12, 2025 04:20

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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.2%
Quadriceps
10.6%
Triceps
10.5%
Chest
9.7%
Lats
9.3%
Hamstrings
9%
Glutes
8.4%
Biceps
7%
Abs
6%
Front Delts
4.9%
Rear Delts
3.6%
Adductors
2.8%
Abductors
2%
Calves
2%
Forearms
1.2%
Middle Delts
1%
Lower Back
0.8%
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%