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PPL - Compound Hypertrophy

by mike C.
2 athletes joined

Program Description

build muscle

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Athletics, Powerbuilding, Muscle & Sculpting, Bodybuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 05, 2024 01:44
  • Last Edited
    Jun 18, 2025 12:07

Summary

Transform your physique with the PPL - Compound Hypertrophy program, a dynamic 12-week journey designed for serious lifters. This six-day-a-week regimen emphasizes compound movements to maximize muscle growth and strength across all major muscle groups. Each session incorporates high-intensity exercises like weighted pull-ups and barbell bench presses, ensuring you push your limits and achieve tangible results. Perfect for those equipped with a garage gym, this program will elevate your training and sculpt your body into its best form. Get ready to embrace the challenge and see the gains!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.9%
Triceps
10.6%
Front Delts
8.9%
Quadriceps
8.4%
Glutes
7.8%
Hamstrings
7.8%
Lats
7.2%
Chest
7.2%
Middle Delts
6.7%
Biceps
5%
Calves
4.6%
Rear Delts
3.3%
Abs
2.8%
Adductors
2.2%
Lower Back
2.2%
Forearms
1.1%
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
Star
Star
Star
4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-12 reps
-
2
Military Press (Barbell)
3
6-12 reps
-
3
Incline Bench Press (Barbell)
3
6-12 reps
-
4
Dip (Weighted)
3
6-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-20 reps
-
6
Skull Crusher (Barbell)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-12 reps
-
2
Bent Over Row (Barbell)
3
6-12 reps
-
3
Shrug (Barbell)
3
6-12 reps
-
4
High Pull
3
6-12 reps
-
5
Rear Delt Fly (Dumbbell)
3
8-20 reps
-
6
Bicep Curl (EZ Bar)
3
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-12 reps
-
2
Romanian Deadlift (Trap Bar)
3
6-12 reps
-
3
Lunge (Dumbbell)
3
6-12 reps
-
4
Goblet Squat
3
8-20 reps
-
5
Standing Calf Raise
5
8-20 reps
-
Week 1
1 / 12 Weeks
Day 2
1
Pull-Up (Weighted)
3 Sets
6-12 Reps
-
2
Bent Over Row (Barbell)
3 Sets
6-12 Reps
-
3
Shrug (Barbell)
3 Sets
6-12 Reps
-
4
High Pull
3 Sets
6-12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
8-20 Reps
-
Day 1
1
Bench Press (Barbell)
3 Sets
6-12 Reps
-
2
Military Press (Barbell)
3 Sets
6-12 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
-
4
Dip (Weighted)
3 Sets
6-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-20 Reps
-
6
Skull Crusher (Barbell)
3 Sets
8-20 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-12 Reps
-
2
Romanian Deadlift (Trap Bar)
3 Sets
6-12 Reps
-
3
Lunge (Dumbbell)
3 Sets
6-12 Reps
-
4
Goblet Squat
3 Sets
8-20 Reps
-
5
Standing Calf Raise
5 Sets
8-20 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
6-12 Reps
-
2
Military Press (Barbell)
3 Sets
6-12 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
6-12 Reps
-
4
Dip (Weighted)
3 Sets
6-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-20 Reps
-
6
Skull Crusher (Barbell)
3 Sets
8-20 Reps
-
Day 5
1
Pull-Up (Weighted)
3 Sets
6-12 Reps
-
2
Bent Over Row (Barbell)
3 Sets
6-12 Reps
-
3
Shrug (Barbell)
3 Sets
6-12 Reps
-
4
High Pull
3 Sets
6-12 Reps
-
5
Rear Delt Fly (Dumbbell)
3 Sets
8-20 Reps
-
6
Bicep Curl (EZ Bar)
3 Sets
8-20 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
6-12 Reps
-
2
Romanian Deadlift (Trap Bar)
3 Sets
6-12 Reps
-
3
Lunge (Dumbbell)
3 Sets
6-12 Reps
-
4
Goblet Squat
3 Sets
8-20 Reps
-
5
Standing Calf Raise
5 Sets
8-20 Reps
-