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DUP PPL 5-Días Avanzado".

by Diego T.
2 athletes joined

Program Description

"Este es un Macro Ciclo Anual diseñado para atletas intermedios/avanzados (47 años) que buscan alcanzar su máximo potencial de fuerza y músculo (Hipertrofia) de manera sostenible. Utiliza la estructura Push/Pull/Legs (PPL) de 5 días con Periodización Ondulante Diaria (DUP), alternando semanalmente entre sesiones de Fuerza (4-8 Reps) y sesiones de Volumen (10-15 Reps). Objetivos Clave: Maximizar la Progresión de Sobrecarga en levantamientos compuestos (Fuerza). Acumular Volumen de Alta Calidad para optimizar el crecimiento muscular (Hipertrofia). Priorizar la Recuperación Articular y del Sistema Nervioso mediante el cambio de estímulos y la implementación de una Semana de Descarga (Deload) cada 6 semanas."

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 29, 2025 06:58
  • Last Edited
    Dec 01, 2025 11:55
Muscle Engagement
Front
Back
MuscleSet
Upper Back
12.5%
Abs
10.8%
Triceps
9.9%
Front Delts
9.6%
Lats
8.5%
Biceps
8%
Middle Delts
7.5%
Chest
7.3%
Hamstrings
6.5%
Quadriceps
5.7%
Glutes
4.5%
Rear Delts
2.5%
Calves
2.3%
Lower Back
2%
Adductors
0.9%
Forearms
0.7%
Cardio
0.6%
Abductors
0.3%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Plank
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
6-8 reps
-
3
Dip (Weighted)
3
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
10-12 reps
-
5
Overhead Tricep Extension (Cable)
3
8-10 reps
-
6
Plank
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10-15 reps
-
2
Seated Row (Cable)
3
12-15 reps
-
3
Single Arm Row (Dumbbell)
3
10-12 reps
-
4
Face Pull
3
15-20 reps
-
5
Bicep Curl (EZ Bar)
3
12-15 reps
-
6
Hammer Curl
3
12-15 reps
-
7
Ab Wheel
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Lying Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Lying Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Lying Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Lying Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Lying Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Lying Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Lying Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Lying Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Lying Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Lying Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Lying Leg Raise
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-8 reps
-
2
Romanian Deadlift (Barbell)
3
8-10 reps
-
3
Leg Press
3
10-12 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5
Standing Calf Raise
4
12-15 reps
-
6
Lying Leg Raise
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Cardio (LISS)
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
5
Seated Overhead Extension (EZ Bar)
3
10-12 reps
-
6
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
5
Seated Overhead Extension (EZ Bar)
3
10-12 reps
-
6
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
5
Seated Overhead Extension (EZ Bar)
3
10-12 reps
-
6
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
5
Seated Overhead Extension (EZ Bar)
3
10-12 reps
-
6
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
5
Seated Overhead Extension (EZ Bar)
3
10-12 reps
-
6
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
5
Seated Overhead Extension (EZ Bar)
3
10-12 reps
-
6
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
5
Seated Overhead Extension (EZ Bar)
3
10-12 reps
-
6
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
5
Seated Overhead Extension (EZ Bar)
3
10-12 reps
-
6
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
5
Seated Overhead Extension (EZ Bar)
3
10-12 reps
-
6
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
5
Seated Overhead Extension (EZ Bar)
3
10-12 reps
-
6
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
5
Seated Overhead Extension (EZ Bar)
3
10-12 reps
-
6
Plank
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
4
10-12 reps
-
2
Standing Shoulder Press (Dumbbell)
3
10-12 reps
-
3
Pec Deck (Machine)
3
12-15 reps
-
4A
Front Raise
3
12 reps
-
4B
Lateral Raise (Dumbbell)
3
12 reps
-
5
Seated Overhead Extension (EZ Bar)
3
10-12 reps
-
6
Plank
3
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Barbell Row
4
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Concentration Curl
3
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Barbell Row
4
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Concentration Curl
3
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Barbell Row
4
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Concentration Curl
3
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Barbell Row
4
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Concentration Curl
3
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Barbell Row
4
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Concentration Curl
3
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Barbell Row
4
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Concentration Curl
3
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Barbell Row
4
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Concentration Curl
3
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Barbell Row
4
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Concentration Curl
3
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Barbell Row
4
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Concentration Curl
3
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Barbell Row
4
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Concentration Curl
3
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Barbell Row
4
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Concentration Curl
3
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Barbell Row
4
6-8 reps
-
3
Lat Pulldown (Close Grip)
3
6-10 reps
-
4
Shrug (Dumbbell)
3
6-10 reps
-
5
Concentration Curl
3
6-10 reps
-
6
Ab Wheel
3
8-12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
4 Sets
5-8 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
6-8 Reps
-
3
Dip (Weighted)
3 Sets
6-10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-12 Reps
-
5
Overhead Tricep Extension (Cable)
3 Sets
8-10 Reps
-
6
Plank
3 Sets
-
Day 2
1
Lat Pulldown
4 Sets
10-15 Reps
-
2
Seated Row (Cable)
3 Sets
12-15 Reps
-
3
Single Arm Row (Dumbbell)
3 Sets
10-12 Reps
-
4
Face Pull
3 Sets
15-20 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-
6
Hammer Curl
3 Sets
12-15 Reps
-
7
Ab Wheel
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
4 Sets
6-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-10 Reps
-
3
Leg Press
3 Sets
10-12 Reps
-
4
Lying Leg Curl
3 Sets
10-15 Reps
-
5
Standing Calf Raise
4 Sets
12-15 Reps
-
6
Lying Leg Raise
3 Sets
10-15 Reps
-
Day 4
1
Cardio (LISS)
1 Set
30 mins
-
Day 6
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Barbell Row
4 Sets
6-8 Reps
-
3
Lat Pulldown (Close Grip)
3 Sets
6-10 Reps
-
4
Shrug (Dumbbell)
3 Sets
6-10 Reps
-
5
Concentration Curl
3 Sets
6-10 Reps
-
6
Ab Wheel
3 Sets
8-12 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
4 Sets
10-12 Reps
-
2
Standing Shoulder Press (Dumbbell)
3 Sets
10-12 Reps
-
3
Pec Deck (Machine)
3 Sets
12-15 Reps
-
4A
Front Raise
3 Sets
12 Reps
-
4B
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
5
Seated Overhead Extension (EZ Bar)
3 Sets
10-12 Reps
-
6
Plank
3 Sets
-