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BoostcampPNG

Jeff Nippard's PPL

by Ludo Brou

Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Muscle, Strength
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 23, 2026 01:18
  • Last Edited
    Mar 23, 2026 02:11
Muscle Engagement
Front
Back
MuscleSet
Triceps
10.1%
Front Delts
10.1%
Glutes
9.7%
Hamstrings
9.7%
Upper Back
9.3%
Quadriceps
8.9%
Chest
7.6%
Abs
6.6%
Biceps
5.9%
Lats
5.5%
Middle Delts
5.1%
Calves
2.5%
Forearms
2.5%
Rear Delts
2.5%
Adductors
1.9%
Lower Back
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
8 reps
-
3
Hip Thrust (Machine)
3
12 reps
-
4
Lunge (Dumbbell)
2
20 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
8 reps
-
3
Hip Thrust (Machine)
3
12 reps
-
4
Lunge (Dumbbell)
2
20 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
8 reps
-
3
Hip Thrust (Machine)
3
12 reps
-
4
Lunge (Dumbbell)
2
20 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
8 reps
-
3
Hip Thrust (Machine)
3
12 reps
-
4
Lunge (Dumbbell)
2
20 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
8 reps
-
3
Hip Thrust (Machine)
3
12 reps
-
4
Lunge (Dumbbell)
2
20 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
8 reps
-
3
Hip Thrust (Machine)
3
12 reps
-
4
Lunge (Dumbbell)
2
20 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
8 reps
-
3
Hip Thrust (Machine)
3
12 reps
-
4
Lunge (Dumbbell)
2
20 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5 reps
-
2
Deadlift (Barbell)
2
8 reps
-
3
Hip Thrust (Machine)
3
12 reps
-
4
Lunge (Dumbbell)
2
20 reps
-
5
Leg Extension
3
15 reps
-
6
Leg Curl
3
15 reps
-
7
Standing Calf Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Ab Wheel
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Ab Wheel
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Ab Wheel
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Ab Wheel
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Ab Wheel
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Ab Wheel
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Ab Wheel
3
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
4 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Dip (Weighted)
3
6 reps
-
4
Chest Fly (Cable)
3
12 reps
-
5
Skull Crusher (Dumbbell)
3
12 reps
-
6
Lateral Raise (Cable)
3
15 reps
-
7
Ab Wheel
3
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Pulldown
2
15 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Pendlay Row
3
8 reps
-
4
Machine High Row
3
10 reps
-
5
Seated Face Pull
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
7
Supinated Bicep Curl (EZ Bar)
3
15 reps
-
8
Preacher Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Pulldown
2
15 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Pendlay Row
3
8 reps
-
4
Machine High Row
3
10 reps
-
5
Seated Face Pull
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
7
Supinated Bicep Curl (EZ Bar)
3
15 reps
-
8
Preacher Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Pulldown
2
15 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Pendlay Row
3
8 reps
-
4
Machine High Row
3
10 reps
-
5
Seated Face Pull
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
7
Supinated Bicep Curl (EZ Bar)
3
15 reps
-
8
Preacher Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Pulldown
2
15 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Pendlay Row
3
8 reps
-
4
Machine High Row
3
10 reps
-
5
Seated Face Pull
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
7
Supinated Bicep Curl (EZ Bar)
3
15 reps
-
8
Preacher Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Pulldown
2
15 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Pendlay Row
3
8 reps
-
4
Machine High Row
3
10 reps
-
5
Seated Face Pull
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
7
Supinated Bicep Curl (EZ Bar)
3
15 reps
-
8
Preacher Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Pulldown
2
15 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Pendlay Row
3
8 reps
-
4
Machine High Row
3
10 reps
-
5
Seated Face Pull
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
7
Supinated Bicep Curl (EZ Bar)
3
15 reps
-
8
Preacher Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Pulldown
2
15 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Pendlay Row
3
8 reps
-
4
Machine High Row
3
10 reps
-
5
Seated Face Pull
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
7
Supinated Bicep Curl (EZ Bar)
3
15 reps
-
8
Preacher Curl (Machine)
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
One Arm Pulldown
2
15 reps
-
2
Pull-Up (Weighted)
4
6 reps
-
3
Pendlay Row
3
8 reps
-
4
Machine High Row
3
10 reps
-
5
Seated Face Pull
3
20 reps
-
6
Reverse Bicep Curl (EZ Bar)
3
20 reps
-
7
Supinated Bicep Curl (EZ Bar)
3
15 reps
-
8
Preacher Curl (Machine)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Pull Through (Cable)
3
20 reps
-
4
Single Leg Press
3
10 reps
-
5
Single Leg Extnesion
3
15 reps
-
6
Swiss Ball Single-Leg Curl
3
12 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Pull Through (Cable)
3
20 reps
-
4
Single Leg Press
3
10 reps
-
5
Single Leg Extnesion
3
15 reps
-
6
Swiss Ball Single-Leg Curl
3
12 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Pull Through (Cable)
3
20 reps
-
4
Single Leg Press
3
10 reps
-
5
Single Leg Extnesion
3
15 reps
-
6
Swiss Ball Single-Leg Curl
3
12 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Pull Through (Cable)
3
20 reps
-
4
Single Leg Press
3
10 reps
-
5
Single Leg Extnesion
3
15 reps
-
6
Swiss Ball Single-Leg Curl
3
12 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Pull Through (Cable)
3
20 reps
-
4
Single Leg Press
3
10 reps
-
5
Single Leg Extnesion
3
15 reps
-
6
Swiss Ball Single-Leg Curl
3
12 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Pull Through (Cable)
3
20 reps
-
4
Single Leg Press
3
10 reps
-
5
Single Leg Extnesion
3
15 reps
-
6
Swiss Ball Single-Leg Curl
3
12 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Pull Through (Cable)
3
20 reps
-
4
Single Leg Press
3
10 reps
-
5
Single Leg Extnesion
3
15 reps
-
6
Swiss Ball Single-Leg Curl
3
12 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
4
4 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Pull Through (Cable)
3
20 reps
-
4
Single Leg Press
3
10 reps
-
5
Single Leg Extnesion
3
15 reps
-
6
Swiss Ball Single-Leg Curl
3
12 reps
-
7
Standing Calf Raise
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
-
2
Military Press (Barbell)
3
3 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
20 reps
-
7
Bicycle Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
-
2
Military Press (Barbell)
3
3 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
20 reps
-
7
Bicycle Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
-
2
Military Press (Barbell)
3
3 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
20 reps
-
7
Bicycle Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
-
2
Military Press (Barbell)
3
3 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
20 reps
-
7
Bicycle Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
-
2
Military Press (Barbell)
3
3 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
20 reps
-
7
Bicycle Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
-
2
Military Press (Barbell)
3
3 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
20 reps
-
7
Bicycle Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
-
2
Military Press (Barbell)
3
3 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
20 reps
-
7
Bicycle Crunch
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
6 reps
-
2
Military Press (Barbell)
3
3 reps
-
3
Incline Bench Press (Smith Machine)
3
10 reps
-
4
Chest Fly (Machine)
3
15 reps
-
5
Lateral Raise (Cable)
3
8 reps
-
6
Tricep Extension (Cable)
3
20 reps
-
7
Bicycle Crunch
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Cable Seated Elbows Out Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Kneeling Straight-Arm Cable Pull-Over
3
15 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
20 reps
-
7
Single Arm Cable Curl
3
12 reps
-
8
Hammer Curl (Dumbbell)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Cable Seated Elbows Out Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Kneeling Straight-Arm Cable Pull-Over
3
15 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
20 reps
-
7
Single Arm Cable Curl
3
12 reps
-
8
Hammer Curl (Dumbbell)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Cable Seated Elbows Out Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Kneeling Straight-Arm Cable Pull-Over
3
15 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
20 reps
-
7
Single Arm Cable Curl
3
12 reps
-
8
Hammer Curl (Dumbbell)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Cable Seated Elbows Out Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Kneeling Straight-Arm Cable Pull-Over
3
15 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
20 reps
-
7
Single Arm Cable Curl
3
12 reps
-
8
Hammer Curl (Dumbbell)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Cable Seated Elbows Out Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Kneeling Straight-Arm Cable Pull-Over
3
15 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
20 reps
-
7
Single Arm Cable Curl
3
12 reps
-
8
Hammer Curl (Dumbbell)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Cable Seated Elbows Out Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Kneeling Straight-Arm Cable Pull-Over
3
15 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
20 reps
-
7
Single Arm Cable Curl
3
12 reps
-
8
Hammer Curl (Dumbbell)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Cable Seated Elbows Out Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Kneeling Straight-Arm Cable Pull-Over
3
15 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
20 reps
-
7
Single Arm Cable Curl
3
12 reps
-
8
Hammer Curl (Dumbbell)
3
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Cable Seated Elbows Out Row
3
10 reps
-
3
Seated Row (Cable)
3
10 reps
-
4
Kneeling Straight-Arm Cable Pull-Over
3
15 reps
-
5
Shrug (Dumbbell)
3
15 reps
-
6
Rear Delt Fly (Machine)
3
20 reps
-
7
Single Arm Cable Curl
3
12 reps
-
8
Hammer Curl (Dumbbell)
3
8 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
5 Reps
-
-
-
-
2
Deadlift (Barbell)
1 Set
1 Set
8 Reps
8 Reps
-
-
3
Hip Thrust (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
4
Lunge (Dumbbell)
1 Set
1 Set
20 Reps
20 Reps
-
-
5
Leg Extension
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Leg Curl
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Standing Calf Raise
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
Day 2
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
-
-
-
2
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
3
Dip (Weighted)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
4
Chest Fly (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
5
Skull Crusher (Dumbbell)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Ab Wheel
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
Day 3
1
One Arm Pulldown
1 Set
1 Set
15 Reps
15 Reps
-
-
2
Pull-Up (Weighted)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
3
Pendlay Row
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
4
Machine High Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Seated Face Pull
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
6
Reverse Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
7
Supinated Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Preacher Curl (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 4
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
4 Reps
4 Reps
4 Reps
4 Reps
-
-
-
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
3
Pull Through (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
4
Single Leg Press
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
5
Single Leg Extnesion
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Swiss Ball Single-Leg Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
7
Standing Calf Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
Day 5
1
Bench Press (Close Grip)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
-
-
-
2
Military Press (Barbell)
1 Set
1 Set
1 Set
3 Reps
3 Reps
3 Reps
-
-
-
3
Incline Bench Press (Smith Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Chest Fly (Machine)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Lateral Raise (Cable)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
6
Tricep Extension (Cable)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
7
Bicycle Crunch
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
Day 6
1
Lat Pulldown
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
2
Cable Seated Elbows Out Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
3
Seated Row (Cable)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
4
Kneeling Straight-Arm Cable Pull-Over
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
5
Shrug (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
6
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
7
Single Arm Cable Curl
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Hammer Curl (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-