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HIT PPUL

by Shai R.
1 athletes joined

Program Description

**HIT PPUL** is a dynamic 12-week bodybuilding program designed to maximize your strength and muscle gains through a high-intensity training approach. With workouts scheduled for 60 days over the course of the program, you'll engage in a variety of exercises targeting major muscle groups, including chest, back, legs, and arms. Each session lasts approximately 70 minutes, ensuring an efficient yet challenging workout experience. Perfect for intermediate and novice lifters, this program will help you push your limits and achieve your fitness goals in a supportive gym environment. Get ready to transform your physique!

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Nov 14, 2025 07:29
  • Last Edited
    Nov 15, 2025 01:57
Muscle Engagement
Front
Back
MuscleSet
Upper Back
13.5%
Chest
10%
Triceps
10%
Hamstrings
9.8%
Front Delts
9.1%
Lats
8.9%
Biceps
8.2%
Middle Delts
7.7%
Rear Delts
6%
Glutes
5.7%
Quadriceps
4.7%
Lower Back
1.9%
Abductors
1.6%
Abs
1.4%
Forearms
0.9%
Adductors
0.5%
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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
Incline Bench Press (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Incline Chest Press (Machine)
2
8 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Incline Chest Press (Machine)
2
8 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Chest Fly (Cable)
1
1
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Incline Chest Press (Machine)
2
8 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Incline Chest Press (Machine)
2
8 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Chest Fly (Cable)
1
1
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Incline Chest Press (Machine)
2
8 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Incline Chest Press (Machine)
2
8 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Chest Fly (Cable)
1
1
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Incline Chest Press (Machine)
2
8 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Incline Chest Press (Machine)
2
8 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Chest Fly (Cable)
1
1
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Incline Chest Press (Machine)
2
8 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Incline Chest Press (Machine)
2
8 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Chest Fly (Cable)
1
1
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
10 reps
9 reps
8 reps
-
-
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Incline Chest Press (Machine)
2
8 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Chest Fly (Machine)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
10 reps
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Incline Chest Press (Machine)
2
8 reps
-
4
Rear Delt Fly (Cable)
3
12 reps
-
5
Chest Fly (Cable)
1
1
12 reps
10 reps
-
-
6
Bicep Curl (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
12 reps
8 reps
-
-
2
Lat Pulldown
2
10 reps
-
3
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
4
Standing Pullover (Cable)
2
12 reps
-
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
-
-
6
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
-
-
3
Seated Row (Cable)
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Standing Pullover (Cable)
2
12 reps
-
6
Rear Delt Fly (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
12 reps
8 reps
-
-
2
Lat Pulldown
2
10 reps
-
3
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
4
Standing Pullover (Cable)
2
12 reps
-
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
-
-
6
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
-
-
3
Seated Row (Cable)
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Standing Pullover (Cable)
2
12 reps
-
6
Rear Delt Fly (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
12 reps
8 reps
-
-
2
Lat Pulldown
2
10 reps
-
3
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
4
Standing Pullover (Cable)
2
12 reps
-
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
-
-
6
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
-
-
3
Seated Row (Cable)
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Standing Pullover (Cable)
2
12 reps
-
6
Rear Delt Fly (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
12 reps
8 reps
-
-
2
Lat Pulldown
2
10 reps
-
3
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
4
Standing Pullover (Cable)
2
12 reps
-
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
-
-
6
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
-
-
3
Seated Row (Cable)
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Standing Pullover (Cable)
2
12 reps
-
6
Rear Delt Fly (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
12 reps
8 reps
-
-
2
Lat Pulldown
2
10 reps
-
3
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
4
Standing Pullover (Cable)
2
12 reps
-
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
-
-
6
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
-
-
3
Seated Row (Cable)
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Standing Pullover (Cable)
2
12 reps
-
6
Rear Delt Fly (Cable)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
1
2
12 reps
8 reps
-
-
2
Lat Pulldown
2
10 reps
-
3
Single Arm Row (Cable)
1
2
12 reps
10 reps
-
-
4
Standing Pullover (Cable)
2
12 reps
-
5
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
-
-
6
Overhead Tricep Extension (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
3
10 reps
-
2
Tricep Pushdown (Cable)
1
1
12 reps
10 reps
-
-
3
Seated Row (Cable)
2
10 reps
-
4
Overhead Tricep Extension (Cable)
2
10 reps
-
5
Standing Pullover (Cable)
2
12 reps
-
6
Rear Delt Fly (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Lying Leg Curl
2
10 reps
-
3
Leg Extension
1
1
12 reps
10 reps
-
-
4
Leg Curl
2
10 reps
-
5
Hip Abductor (Machine)
1
1
10 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lying Leg Curl
2
10 reps
-
3
Pendulum Squat
2
12 reps
-
4
Leg Extension
1
1
12 reps
10 reps
-
-
5
Leg Curl
2
10 reps
-
6
Hip Abductor (Machine)
1
1
10 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Lying Leg Curl
2
10 reps
-
3
Leg Extension
1
1
12 reps
10 reps
-
-
4
Leg Curl
2
10 reps
-
5
Hip Abductor (Machine)
1
1
10 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lying Leg Curl
2
10 reps
-
3
Pendulum Squat
2
12 reps
-
4
Leg Extension
1
1
12 reps
10 reps
-
-
5
Leg Curl
2
10 reps
-
6
Hip Abductor (Machine)
1
1
10 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Lying Leg Curl
2
10 reps
-
3
Leg Extension
1
1
12 reps
10 reps
-
-
4
Leg Curl
2
10 reps
-
5
Hip Abductor (Machine)
1
1
10 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lying Leg Curl
2
10 reps
-
3
Pendulum Squat
2
12 reps
-
4
Leg Extension
1
1
12 reps
10 reps
-
-
5
Leg Curl
2
10 reps
-
6
Hip Abductor (Machine)
1
1
10 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Lying Leg Curl
2
10 reps
-
3
Leg Extension
1
1
12 reps
10 reps
-
-
4
Leg Curl
2
10 reps
-
5
Hip Abductor (Machine)
1
1
10 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lying Leg Curl
2
10 reps
-
3
Pendulum Squat
2
12 reps
-
4
Leg Extension
1
1
12 reps
10 reps
-
-
5
Leg Curl
2
10 reps
-
6
Hip Abductor (Machine)
1
1
10 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Lying Leg Curl
2
10 reps
-
3
Leg Extension
1
1
12 reps
10 reps
-
-
4
Leg Curl
2
10 reps
-
5
Hip Abductor (Machine)
1
1
10 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lying Leg Curl
2
10 reps
-
3
Pendulum Squat
2
12 reps
-
4
Leg Extension
1
1
12 reps
10 reps
-
-
5
Leg Curl
2
10 reps
-
6
Hip Abductor (Machine)
1
1
10 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
-
2
Lying Leg Curl
2
10 reps
-
3
Leg Extension
1
1
12 reps
10 reps
-
-
4
Leg Curl
2
10 reps
-
5
Hip Abductor (Machine)
1
1
10 reps
12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
1
1
1
12 reps
10 reps
8 reps
-
-
-
2
Lying Leg Curl
2
10 reps
-
3
Pendulum Squat
2
12 reps
-
4
Leg Extension
1
1
12 reps
10 reps
-
-
5
Leg Curl
2
10 reps
-
6
Hip Abductor (Machine)
1
1
10 reps
12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
-
-
2
Chest Fly (Cable)
2
1
12 reps
10 reps
-
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Chest Press (Machine)
2
10 reps
-
5
Face Away Cable Curl
1
2
12 reps
10 reps
-
-
6
Hammer Curl (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Incline Chest Press (Machine)
1
1
12 reps
10 reps
-
-
4
Face Away Cable Curl
1
2
12 reps
10 reps
-
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
6
Pec Deck (Machine)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
-
-
2
Chest Fly (Cable)
2
1
12 reps
10 reps
-
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Chest Press (Machine)
2
10 reps
-
5
Face Away Cable Curl
1
2
12 reps
10 reps
-
-
6
Hammer Curl (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Incline Chest Press (Machine)
1
1
12 reps
10 reps
-
-
4
Face Away Cable Curl
1
2
12 reps
10 reps
-
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
6
Pec Deck (Machine)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
-
-
2
Chest Fly (Cable)
2
1
12 reps
10 reps
-
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Chest Press (Machine)
2
10 reps
-
5
Face Away Cable Curl
1
2
12 reps
10 reps
-
-
6
Hammer Curl (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Incline Chest Press (Machine)
1
1
12 reps
10 reps
-
-
4
Face Away Cable Curl
1
2
12 reps
10 reps
-
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
6
Pec Deck (Machine)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
-
-
2
Chest Fly (Cable)
2
1
12 reps
10 reps
-
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Chest Press (Machine)
2
10 reps
-
5
Face Away Cable Curl
1
2
12 reps
10 reps
-
-
6
Hammer Curl (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Incline Chest Press (Machine)
1
1
12 reps
10 reps
-
-
4
Face Away Cable Curl
1
2
12 reps
10 reps
-
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
6
Pec Deck (Machine)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
-
-
2
Chest Fly (Cable)
2
1
12 reps
10 reps
-
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Chest Press (Machine)
2
10 reps
-
5
Face Away Cable Curl
1
2
12 reps
10 reps
-
-
6
Hammer Curl (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Incline Chest Press (Machine)
1
1
12 reps
10 reps
-
-
4
Face Away Cable Curl
1
2
12 reps
10 reps
-
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
6
Pec Deck (Machine)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
2
12 reps
10 reps
-
-
2
Chest Fly (Cable)
2
1
12 reps
10 reps
-
-
3
Lateral Raise (Cable)
3
12 reps
-
4
Chest Press (Machine)
2
10 reps
-
5
Face Away Cable Curl
1
2
12 reps
10 reps
-
-
6
Hammer Curl (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
1
2
12 reps
10 reps
-
-
2
Lateral Raise (Cable)
3
12 reps
-
3
Incline Chest Press (Machine)
1
1
12 reps
10 reps
-
-
4
Face Away Cable Curl
1
2
12 reps
10 reps
-
-
5
Hammer Curl (Dumbbell)
2
10 reps
-
6
Pec Deck (Machine)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
12 reps
8 reps
-
-
2
Single Arm Iso Row
3
10 reps
-
3
Leg Curl
1
1
12 reps
10 reps
-
-
4
Barbell Row
2
10 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Kickback
2
10 reps
-
7
Tricep Pushdown (Cable)
2
12 reps
-
8
Lying Leg Curl
1
1
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
12 reps
8 reps
-
-
2
Single Arm Iso Row
3
10 reps
-
3
T-Bar Row
1
2
12 reps
10 reps
-
-
4
Leg Curl
1
1
12 reps
10 reps
-
-
5
Face Pull
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
12 reps
8 reps
-
-
2
Single Arm Iso Row
3
10 reps
-
3
Leg Curl
1
1
12 reps
10 reps
-
-
4
Barbell Row
2
10 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Kickback
2
10 reps
-
7
Tricep Pushdown (Cable)
2
12 reps
-
8
Lying Leg Curl
1
1
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
12 reps
8 reps
-
-
2
Single Arm Iso Row
3
10 reps
-
3
T-Bar Row
1
2
12 reps
10 reps
-
-
4
Leg Curl
1
1
12 reps
10 reps
-
-
5
Face Pull
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
12 reps
8 reps
-
-
2
Single Arm Iso Row
3
10 reps
-
3
Leg Curl
1
1
12 reps
10 reps
-
-
4
Barbell Row
2
10 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Kickback
2
10 reps
-
7
Tricep Pushdown (Cable)
2
12 reps
-
8
Lying Leg Curl
1
1
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
12 reps
8 reps
-
-
2
Single Arm Iso Row
3
10 reps
-
3
T-Bar Row
1
2
12 reps
10 reps
-
-
4
Leg Curl
1
1
12 reps
10 reps
-
-
5
Face Pull
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
12 reps
8 reps
-
-
2
Single Arm Iso Row
3
10 reps
-
3
Leg Curl
1
1
12 reps
10 reps
-
-
4
Barbell Row
2
10 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Kickback
2
10 reps
-
7
Tricep Pushdown (Cable)
2
12 reps
-
8
Lying Leg Curl
1
1
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
12 reps
8 reps
-
-
2
Single Arm Iso Row
3
10 reps
-
3
T-Bar Row
1
2
12 reps
10 reps
-
-
4
Leg Curl
1
1
12 reps
10 reps
-
-
5
Face Pull
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
12 reps
8 reps
-
-
2
Single Arm Iso Row
3
10 reps
-
3
Leg Curl
1
1
12 reps
10 reps
-
-
4
Barbell Row
2
10 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Kickback
2
10 reps
-
7
Tricep Pushdown (Cable)
2
12 reps
-
8
Lying Leg Curl
1
1
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
12 reps
8 reps
-
-
2
Single Arm Iso Row
3
10 reps
-
3
T-Bar Row
1
2
12 reps
10 reps
-
-
4
Leg Curl
1
1
12 reps
10 reps
-
-
5
Face Pull
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
12 reps
8 reps
-
-
2
Single Arm Iso Row
3
10 reps
-
3
Leg Curl
1
1
12 reps
10 reps
-
-
4
Barbell Row
2
10 reps
-
5
Face Pull
3
12 reps
-
6
Tricep Kickback
2
10 reps
-
7
Tricep Pushdown (Cable)
2
12 reps
-
8
Lying Leg Curl
1
1
12 reps
10 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
1
2
12 reps
8 reps
-
-
2
Single Arm Iso Row
3
10 reps
-
3
T-Bar Row
1
2
12 reps
10 reps
-
-
4
Leg Curl
1
1
12 reps
10 reps
-
-
5
Face Pull
3
12 reps
-
6
Tricep Pushdown (Cable)
2
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
-
-
-
2
Lateral Raise (Cable)
3 Sets
12 Reps
-
3
Incline Chest Press (Machine)
2 Sets
8 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
12 Reps
-
5
Chest Fly (Machine)
2 Sets
10 Reps
-
Day 2
1
T-Bar Row
1 Set
2 Sets
12 Reps
8 Reps
-
-
2
Lat Pulldown
2 Sets
10 Reps
-
3
Single Arm Row (Cable)
1 Set
2 Sets
12 Reps
10 Reps
-
-
4
Standing Pullover (Cable)
2 Sets
12 Reps
-
5
Tricep Pushdown (Cable)
1 Set
1 Set
12 Reps
10 Reps
-
-
6
Overhead Tricep Extension (Cable)
2 Sets
10 Reps
-
Day 3
1
Squat (Smith Machine)
3 Sets
-
2
Lying Leg Curl
2 Sets
10 Reps
-
3
Leg Extension
1 Set
1 Set
12 Reps
10 Reps
-
-
4
Leg Curl
2 Sets
10 Reps
-
5
Hip Abductor (Machine)
1 Set
1 Set
10 Reps
12 Reps
-
-
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
2 Sets
12 Reps
10 Reps
-
-
2
Chest Fly (Cable)
2 Sets
1 Set
12 Reps
10 Reps
-
-
3
Lateral Raise (Cable)
3 Sets
12 Reps
-
4
Chest Press (Machine)
2 Sets
10 Reps
-
5
Face Away Cable Curl
1 Set
2 Sets
12 Reps
10 Reps
-
-
6
Hammer Curl (Dumbbell)
2 Sets
10 Reps
-
Day 5
1
Stiff Leg Deadlift
1 Set
2 Sets
12 Reps
8 Reps
-
-
2
Single Arm Iso Row
3 Sets
10 Reps
-
3
Leg Curl
1 Set
1 Set
12 Reps
10 Reps
-
-
4
Barbell Row
2 Sets
10 Reps
-
5
Face Pull
3 Sets
12 Reps
-
6
Tricep Kickback
2 Sets
10 Reps
-
7
Tricep Pushdown (Cable)
2 Sets
12 Reps
-
8
Lying Leg Curl
1 Set
1 Set
12 Reps
10 Reps
-
-