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Achieve Aesthetics : PPLUL 5 Day Split
by Adam M.
57 athletes joined
Program Description
Every set to failure FOR DEVELOPING BRUTE STRENGTH AND SIZE Notes*** This is one of my first programs, I have around a year of lifting experience but I am up to date on 100s of studies on hypertrophy, othis isn’t the best hypertrophy or strength program but it’s what I like, and every set is to failure because it’s the only think my monkey brain can comprehend. Rest days include some abs, calves and neck work should take Ike 20-30 min and can be done at home This follows a 10-12 set per body part split You can swap out assisted exercises for bw or even weighted variations
Program Overview
Level
Intermediate, Advanced, Novice
Goal
Powerbuilding, Bodybuilding, Muscle & Sculpting
Equipment
Full Gym
Program Length
6 weeks
Time Per Workout
70 minutes
Created
Jan 16, 2024 09:36
Last Edited
Jun 17, 2024 09:30
down_app
Week 1
1 / 6 Weeks
Day 4
1
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
2A
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
2B
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@10
3A
Neck Curl
2 Sets
AMRAP
@10
3B
Neck Extension
2 Sets
AMRAP
@10
Day 7
1
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
2A
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
2B
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@10
3A
Neck Curl
2 Sets
AMRAP
@10
3B
Neck Extension
2 Sets
AMRAP
@10
Day 2
1
Pull-Up (Assisted)
2 Sets
5-8 Reps
@10
2
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
3A
Pullover (EZ Bar)
3 Sets
10-15 Reps
@10
3B
Spider Curl
3 Sets
6-9 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
6-12 Reps
@10
5A
Seated Wide-Grip Row (Cable)
2 Sets
5-7 Reps
@9.5
5B
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
@10
6
Hammer Curl
1 Set
5-7 Reps
@10
Day 1
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
@10
4A
French Press
3 Sets
6-10 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
5A
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5B
Tricep Pushdown (Cable)
3 Sets
5-6 Reps
@10
Day 5
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@10
4
Lat Pulldown (Close Grip)
2 Sets
5-8 Reps
@10
5A
Seated Overhead Press (Barbell)
2 Sets
3-6 Reps
@10
5B
Incline Curl (Dumbbell)
2 Sets
5-7 Reps
@10
6A
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
6-8 Reps
2-5 Reps
@10
@10
6B
Spider Curl
2 Sets
6-10 Reps
@10
7A
Face Pull
3 Sets
7-12 Reps
@10
7B
Overhead Tricep Extension (Cable)
3 Sets
5-8 Reps
@10
8A
One Arm Lateral Raise (Cable)
2 Sets
7-12 Reps
@10
8B
Tricep Pushdown (Cable)
1 Set
5-8 Reps
@10
9A
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
9B
Reverse Wrist Curl (Dumbbell)
2 Sets
5-12 Reps
@10
Day 3
1
Clean Deadlift
1 Set
3-5 Reps
@10
2
Front Squat (Barbell)
1 Set
3-5 Reps
@10
3
Leg Press (45 Degrees)
4 Sets
5-7 Reps
@10
4A
Leg Curl
5 Sets
6-8 Reps
@10
4B
Leg Extension
2 Sets
5-8 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
6-12 Reps
@10
Day 6
1A
Box Jump
1 Set
3-6 Reps
@8.5-9.5
1B
Rear Delt Fly (Dumbbell)
1 Set
6-12 Reps
@10
2
Box Jump
1 Set
3-6 Reps
@8.5-9.5
3
Squat (Smith Machine)
3 Sets
5-8 Reps
@10
4
Deadlift (Smith Machine)
3 Sets
5-8 Reps
@10
5A
Double Leg Multi-Directional Pogo
1 Set
AMRAP
@8-9.5
5B
Rear Delt Fly (Dumbbell)
1 Set
6-12 Reps
@10
6A
Leg Curl
3 Sets
6-8 Reps
@10
6B
Leg Extension
3 Sets
5-7 Reps
@10
Day 1
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
@10
4A
French Press
3 Sets
6-10 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
5A
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5B
Tricep Pushdown (Cable)
3 Sets
5-6 Reps
@10
Day 2
1
Pull-Up (Assisted)
2 Sets
5-8 Reps
@10
2
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
3A
Pullover (EZ Bar)
3 Sets
10-15 Reps
@10
3B
Spider Curl
3 Sets
6-9 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
6-12 Reps
@10
5A
Seated Wide-Grip Row (Cable)
2 Sets
5-7 Reps
@9.5
5B
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
@10
6
Hammer Curl
1 Set
5-7 Reps
@10
Day 3
1
Clean Deadlift
1 Set
3-5 Reps
@10
2
Front Squat (Barbell)
1 Set
3-5 Reps
@10
3
Leg Press (45 Degrees)
4 Sets
5-7 Reps
@10
4A
Leg Curl
5 Sets
6-8 Reps
@10
4B
Leg Extension
2 Sets
5-8 Reps
@10
Day 4
1
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
2A
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
2B
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@10
3A
Neck Curl
2 Sets
AMRAP
@10
3B
Neck Extension
2 Sets
AMRAP
@10
Day 5
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@10
4
Lat Pulldown (Close Grip)
2 Sets
5-8 Reps
@10
5A
Seated Overhead Press (Barbell)
2 Sets
3-6 Reps
@10
5B
Incline Curl (Dumbbell)
2 Sets
5-7 Reps
@10
6A
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
6-8 Reps
2-5 Reps
@10
@10
6B
Spider Curl
2 Sets
6-10 Reps
@10
7A
Face Pull
3 Sets
7-12 Reps
@10
7B
Overhead Tricep Extension (Cable)
3 Sets
5-8 Reps
@10
8A
One Arm Lateral Raise (Cable)
2 Sets
7-12 Reps
@10
8B
Tricep Pushdown (Cable)
1 Set
5-8 Reps
@10
9A
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
9B
Reverse Wrist Curl (Dumbbell)
2 Sets
5-12 Reps
@10
Day 6
1
Box Jump
1 Set
3-6 Reps
@8.5-9.5
2
Squat (Smith Machine)
3 Sets
5-8 Reps
@10
3
Deadlift (Smith Machine)
3 Sets
5-8 Reps
@10
4
Double Leg Multi-Directional Pogo
1 Set
5-10 Reps
@7.5-9
5A
Leg Curl
3 Sets
6-8 Reps
@10
5B
Leg Extension
3 Sets
5-7 Reps
@10
Day 7
1
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
2A
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
2B
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@10
3A
Neck Curl
2 Sets
AMRAP
@10
3B
Neck Extension
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
@10
4A
French Press
3 Sets
6-10 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
5A
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5B
Tricep Pushdown (Cable)
3 Sets
5-6 Reps
@10
Day 2
1
Pull-Up (Assisted)
2 Sets
5-8 Reps
@10
2
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
3A
Pullover (EZ Bar)
3 Sets
10-15 Reps
@10
3B
Spider Curl
3 Sets
6-9 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
6-12 Reps
@10
5A
Seated Wide-Grip Row (Cable)
2 Sets
5-7 Reps
@9.5
5B
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
@10
6
Hammer Curl
1 Set
5-7 Reps
@10
Day 3
1
Clean Deadlift
1 Set
3-5 Reps
@10
2
Front Squat (Barbell)
1 Set
3-5 Reps
@10
3
Leg Press (45 Degrees)
4 Sets
5-7 Reps
@10
4A
Leg Curl
5 Sets
6-8 Reps
@10
4B
Leg Extension
2 Sets
5-8 Reps
@10
Day 4
1
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
2A
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
2B
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@10
3A
Neck Curl
2 Sets
AMRAP
@10
3B
Neck Extension
2 Sets
AMRAP
@10
Day 5
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@10
4
Lat Pulldown (Close Grip)
2 Sets
5-8 Reps
@10
5A
Seated Overhead Press (Barbell)
2 Sets
3-6 Reps
@10
5B
Incline Curl (Dumbbell)
2 Sets
5-7 Reps
@10
6A
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
6-8 Reps
2-5 Reps
@10
@10
6B
Spider Curl
2 Sets
6-10 Reps
@10
7A
Face Pull
3 Sets
7-12 Reps
@10
7B
Overhead Tricep Extension (Cable)
3 Sets
5-8 Reps
@10
8A
One Arm Lateral Raise (Cable)
2 Sets
7-12 Reps
@10
8B
Tricep Pushdown (Cable)
1 Set
5-8 Reps
@10
9A
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
9B
Reverse Wrist Curl (Dumbbell)
2 Sets
5-12 Reps
@10
Day 6
1
Box Jump
1 Set
3-6 Reps
@8.5-9.5
2
Squat (Smith Machine)
3 Sets
5-8 Reps
@10
3
Deadlift (Smith Machine)
3 Sets
5-8 Reps
@10
4
Double Leg Multi-Directional Pogo
1 Set
5-10 Reps
@7.5-9
5A
Leg Curl
3 Sets
6-8 Reps
@10
5B
Leg Extension
3 Sets
5-7 Reps
@10
Day 7
1
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
2A
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
2B
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@10
3A
Neck Curl
2 Sets
AMRAP
@10
3B
Neck Extension
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
@10
4A
French Press
3 Sets
6-10 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
5A
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5B
Tricep Pushdown (Cable)
3 Sets
5-6 Reps
@10
Day 2
1
Pull-Up (Assisted)
2 Sets
5-8 Reps
@10
2
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
3A
Pullover (EZ Bar)
3 Sets
10-15 Reps
@10
3B
Spider Curl
3 Sets
6-9 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
6-12 Reps
@10
5A
Seated Wide-Grip Row (Cable)
2 Sets
5-7 Reps
@9.5
5B
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
@10
6
Hammer Curl
1 Set
5-7 Reps
@10
Day 3
1
Clean Deadlift
1 Set
3-5 Reps
@10
2
Front Squat (Barbell)
1 Set
3-5 Reps
@10
3
Leg Press (45 Degrees)
4 Sets
5-7 Reps
@10
4A
Leg Curl
5 Sets
6-8 Reps
@10
4B
Leg Extension
2 Sets
5-8 Reps
@10
Day 4
1
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
2A
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
2B
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@10
3A
Neck Curl
2 Sets
AMRAP
@10
3B
Neck Extension
2 Sets
AMRAP
@10
Day 5
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@10
4
Lat Pulldown (Close Grip)
2 Sets
5-8 Reps
@10
5A
Seated Overhead Press (Barbell)
2 Sets
3-6 Reps
@10
5B
Incline Curl (Dumbbell)
2 Sets
5-7 Reps
@10
6A
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
6-8 Reps
2-5 Reps
@10
@10
6B
Spider Curl
2 Sets
6-10 Reps
@10
7A
Face Pull
3 Sets
7-12 Reps
@10
7B
Overhead Tricep Extension (Cable)
3 Sets
5-8 Reps
@10
8A
One Arm Lateral Raise (Cable)
2 Sets
7-12 Reps
@10
8B
Tricep Pushdown (Cable)
1 Set
5-8 Reps
@10
9A
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
9B
Reverse Wrist Curl (Dumbbell)
2 Sets
5-12 Reps
@10
Day 6
1
Box Jump
1 Set
3-6 Reps
@8.5-9.5
2
Squat (Smith Machine)
3 Sets
5-8 Reps
@10
3
Deadlift (Smith Machine)
3 Sets
5-8 Reps
@10
4
Double Leg Multi-Directional Pogo
1 Set
5-10 Reps
@7.5-9
5A
Leg Curl
3 Sets
6-8 Reps
@10
5B
Leg Extension
3 Sets
5-7 Reps
@10
Day 7
1
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
2A
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
2B
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@10
3A
Neck Curl
2 Sets
AMRAP
@10
3B
Neck Extension
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
@10
4A
French Press
3 Sets
6-10 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
5A
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5B
Tricep Pushdown (Cable)
3 Sets
5-6 Reps
@10
Day 2
1
Pull-Up (Assisted)
2 Sets
5-8 Reps
@10
2
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
3A
Pullover (EZ Bar)
3 Sets
10-15 Reps
@10
3B
Spider Curl
3 Sets
6-9 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
6-12 Reps
@10
5A
Seated Wide-Grip Row (Cable)
2 Sets
5-7 Reps
@9.5
5B
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
@10
6
Hammer Curl
1 Set
5-7 Reps
@10
Day 3
1
Clean Deadlift
1 Set
3-5 Reps
@10
2
Front Squat (Barbell)
1 Set
3-5 Reps
@10
3
Leg Press (45 Degrees)
4 Sets
5-7 Reps
@10
4A
Leg Curl
5 Sets
6-8 Reps
@10
4B
Leg Extension
2 Sets
5-8 Reps
@10
Day 4
1
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
2A
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
2B
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@10
3A
Neck Curl
2 Sets
AMRAP
@10
3B
Neck Extension
2 Sets
AMRAP
@10
Day 5
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@10
4
Lat Pulldown (Close Grip)
2 Sets
5-8 Reps
@10
5A
Seated Overhead Press (Barbell)
2 Sets
3-6 Reps
@10
5B
Incline Curl (Dumbbell)
2 Sets
5-7 Reps
@10
6A
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
6-8 Reps
2-5 Reps
@10
@10
6B
Spider Curl
2 Sets
6-10 Reps
@10
7A
Face Pull
3 Sets
7-12 Reps
@10
7B
Overhead Tricep Extension (Cable)
3 Sets
5-8 Reps
@10
8A
One Arm Lateral Raise (Cable)
2 Sets
7-12 Reps
@10
8B
Tricep Pushdown (Cable)
1 Set
5-8 Reps
@10
9A
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
9B
Reverse Wrist Curl (Dumbbell)
2 Sets
5-12 Reps
@10
Day 6
1
Box Jump
1 Set
3-6 Reps
@8.5-9.5
2
Squat (Smith Machine)
3 Sets
5-8 Reps
@10
3
Deadlift (Smith Machine)
3 Sets
5-8 Reps
@10
4
Double Leg Multi-Directional Pogo
1 Set
5-10 Reps
@7.5-9
5A
Leg Curl
3 Sets
6-8 Reps
@10
5B
Leg Extension
3 Sets
5-7 Reps
@10
Day 7
1
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
2A
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
2B
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@10
3A
Neck Curl
2 Sets
AMRAP
@10
3B
Neck Extension
2 Sets
AMRAP
@10
Day 1
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
3
Incline Chest Fly (Dumbbell)
3 Sets
6-8 Reps
@10
4A
French Press
3 Sets
6-10 Reps
@10
4B
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@10
5A
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
@10
5B
Tricep Pushdown (Cable)
3 Sets
5-6 Reps
@10
Day 2
1
Pull-Up (Assisted)
2 Sets
5-8 Reps
@10
2
Underhand Lat Pulldown
3 Sets
6-10 Reps
@10
3A
Pullover (EZ Bar)
3 Sets
10-15 Reps
@10
3B
Spider Curl
3 Sets
6-9 Reps
@10
4
Rear Delt Fly (Machine)
3 Sets
6-12 Reps
@10
5A
Seated Wide-Grip Row (Cable)
2 Sets
5-7 Reps
@9.5
5B
Incline Curl (Dumbbell)
3 Sets
5-8 Reps
@10
6
Hammer Curl
1 Set
5-7 Reps
@10
Day 3
1
Clean Deadlift
1 Set
3-5 Reps
@10
2
Front Squat (Barbell)
1 Set
3-5 Reps
@10
3
Leg Press (45 Degrees)
4 Sets
5-7 Reps
@10
4A
Leg Curl
5 Sets
6-8 Reps
@10
4B
Leg Extension
2 Sets
5-8 Reps
@10
Day 4
1
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
2A
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
2B
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@10
3A
Neck Curl
2 Sets
AMRAP
@10
3B
Neck Extension
2 Sets
AMRAP
@10
Day 5
1
Bench Press (Paused)
2 Sets
3-5 Reps
@10
2
Larsen Press (Barbell)
3 Sets
5-10 Reps
@10
3
Wide Grip Lat Pulldown
2 Sets
6-8 Reps
@10
4
Lat Pulldown (Close Grip)
2 Sets
5-8 Reps
@10
5A
Seated Overhead Press (Barbell)
2 Sets
3-6 Reps
@10
5B
Incline Curl (Dumbbell)
2 Sets
5-7 Reps
@10
6A
Incline Chest Fly (Dumbbell)
2 Sets
1 Set
6-8 Reps
2-5 Reps
@10
@10
6B
Spider Curl
2 Sets
6-10 Reps
@10
7A
Face Pull
3 Sets
7-12 Reps
@10
7B
Overhead Tricep Extension (Cable)
3 Sets
5-8 Reps
@10
8A
One Arm Lateral Raise (Cable)
2 Sets
7-12 Reps
@10
8B
Tricep Pushdown (Cable)
1 Set
5-8 Reps
@10
9A
Lateral Raise (Dumbbell)
2 Sets
6-12 Reps
@10
9B
Reverse Wrist Curl (Dumbbell)
2 Sets
5-12 Reps
@10
Day 6
1
Box Jump
1 Set
3-6 Reps
@8.5-9.5
2
Squat (Smith Machine)
3 Sets
5-8 Reps
@10
3
Deadlift (Smith Machine)
3 Sets
5-8 Reps
@10
4
Double Leg Multi-Directional Pogo
1 Set
5-10 Reps
@7.5-9
5A
Leg Curl
3 Sets
6-8 Reps
@10
5B
Leg Extension
3 Sets
5-7 Reps
@10
Day 7
1
Leg Raise (Captain's Chair)
2 Sets
AMRAP
@10
2A
Calf Raise (Bodyweight)
2 Sets
AMRAP
@10
2B
Knee Raise (Captain's Chair)
2 Sets
AMRAP
@10
3A
Neck Curl
2 Sets
AMRAP
@10
3B
Neck Extension
2 Sets
AMRAP
@10