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PPL+R

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Program Description

This is a novice friendly program for those wanting to increase hypertrophy. It is an eight day cycle, which have a PPL sequence, followed by a rest day. So, each eight day sequence has six working days and two rest days. The first leg day prioritizes quads, while the second leg day prioritizes hamstrings. On each rest day, you should do one hour of walking for active recovery. Lastly, the 5th and 10th weeks are deload weeks, so volume and intensity is reduced in these weeks.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 19, 2025 10:02
  • Last Edited
    Apr 19, 2025 04:07
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9
3
Incline Curl (Dumbbell)
4
8 reps
RPE 9
4
Back Extension
3
12 reps
RPE 8
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9
3
Incline Curl (Dumbbell)
4
8 reps
RPE 9
4
Back Extension
3
12 reps
RPE 8
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9
3
Incline Curl (Dumbbell)
4
8 reps
RPE 9
4
Back Extension
3
12 reps
RPE 8
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9
3
Incline Curl (Dumbbell)
4
8 reps
RPE 9
4
Back Extension
3
12 reps
RPE 8
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6 reps
RPE 8
2
Dumbbell Row
2
6 reps
RPE 8
3
Incline Curl (Dumbbell)
3
6 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9
3
Incline Curl (Dumbbell)
4
8 reps
RPE 9
4
Back Extension
3
12 reps
RPE 8
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9
3
Incline Curl (Dumbbell)
4
8 reps
RPE 9
4
Back Extension
3
12 reps
RPE 8
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9
3
Incline Curl (Dumbbell)
4
8 reps
RPE 9
4
Back Extension
3
12 reps
RPE 8
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
RPE 9
2
Dumbbell Row
3
8 reps
RPE 9
3
Incline Curl (Dumbbell)
4
8 reps
RPE 9
4
Back Extension
3
12 reps
RPE 8
5
Walk
1
30 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
2
6 reps
RPE 8
2
Dumbbell Row
2
6 reps
RPE 8
3
Incline Curl (Dumbbell)
3
6 reps
RPE 8
4
Back Extension
3
10 reps
RPE 7
5
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pec Fly (Dumbbell)
3
8 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
3
8 reps
RPE 9
4
Decline Crunch (Weighted)
4
12 reps
RPE 9
5
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pec Fly (Dumbbell)
3
8 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
3
8 reps
RPE 9
4
Decline Crunch (Weighted)
4
12 reps
RPE 9
5
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pec Fly (Dumbbell)
3
8 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
3
8 reps
RPE 9
4
Decline Crunch (Weighted)
4
12 reps
RPE 9
5
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pec Fly (Dumbbell)
3
8 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
3
8 reps
RPE 9
4
Decline Crunch (Weighted)
4
12 reps
RPE 9
5
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 8
2
Pec Fly (Dumbbell)
2
6 reps
RPE 8
3
Behind-The-Neck Press (Smith Machine)
2
6 reps
RPE 8
4
Decline Crunch (Weighted)
3
10 reps
RPE 8
5
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pec Fly (Dumbbell)
3
8 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
3
8 reps
RPE 9
4
Decline Crunch (Weighted)
4
12 reps
RPE 9
5
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pec Fly (Dumbbell)
3
8 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
3
8 reps
RPE 9
4
Decline Crunch (Weighted)
4
12 reps
RPE 9
5
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pec Fly (Dumbbell)
3
8 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
3
8 reps
RPE 9
4
Decline Crunch (Weighted)
4
12 reps
RPE 9
5
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Pec Fly (Dumbbell)
3
8 reps
RPE 9
3
Behind-The-Neck Press (Smith Machine)
3
8 reps
RPE 9
4
Decline Crunch (Weighted)
4
12 reps
RPE 9
5
Walk
1
30 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 8
2
Pec Fly (Dumbbell)
2
6 reps
RPE 8
3
Behind-The-Neck Press (Smith Machine)
2
6 reps
RPE 8
4
Decline Crunch (Weighted)
3
10 reps
RPE 8
5
Walk
1
30 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9
2
Reverse Lunge (Barbell)
2
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Calf Raise (Leg Press)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9
2
Reverse Lunge (Barbell)
2
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Calf Raise (Leg Press)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9
2
Reverse Lunge (Barbell)
2
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Calf Raise (Leg Press)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9
2
Reverse Lunge (Barbell)
2
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Calf Raise (Leg Press)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Reverse Lunge (Barbell)
2
6 reps
RPE 8
3
Leg Extension
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9
2
Reverse Lunge (Barbell)
2
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Calf Raise (Leg Press)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9
2
Reverse Lunge (Barbell)
2
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Calf Raise (Leg Press)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9
2
Reverse Lunge (Barbell)
2
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Calf Raise (Leg Press)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8 reps
RPE 9
2
Reverse Lunge (Barbell)
2
8 reps
RPE 9
3
Leg Extension
3
10 reps
RPE 9
4
Calf Raise (Leg Press)
4
10 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6 reps
RPE 8
2
Reverse Lunge (Barbell)
2
6 reps
RPE 8
3
Leg Extension
2
8 reps
RPE 8
4
Calf Raise (Leg Press)
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8 reps
RPE 9
2
Behind-the-Neck Lat Pulldown
3
10 reps
RPE 8
3
Lu Raise
3
10 reps
RPE 8
4
Preacher Curl (Dumbbell)
4
8 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
6
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8 reps
RPE 9
2
Behind-the-Neck Lat Pulldown
3
10 reps
RPE 8
3
Lu Raise
3
10 reps
RPE 8
4
Preacher Curl (Dumbbell)
4
8 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
6
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8 reps
RPE 9
2
Behind-the-Neck Lat Pulldown
3
10 reps
RPE 8
3
Lu Raise
3
10 reps
RPE 8
4
Preacher Curl (Dumbbell)
4
8 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
6
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8 reps
RPE 9
2
Behind-the-Neck Lat Pulldown
3
10 reps
RPE 8
3
Lu Raise
3
10 reps
RPE 8
4
Preacher Curl (Dumbbell)
4
8 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
6
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
6 reps
RPE 8
2
Behind-the-Neck Lat Pulldown
2
8 reps
RPE 7
3
Lu Raise
2
8 reps
RPE 7
4
Preacher Curl (Dumbbell)
3
6 reps
RPE 8
5
Back Extension
3
10 reps
RPE 7
6
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8 reps
RPE 9
2
Behind-the-Neck Lat Pulldown
3
10 reps
RPE 8
3
Lu Raise
3
10 reps
RPE 8
4
Preacher Curl (Dumbbell)
4
8 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
6
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8 reps
RPE 9
2
Behind-the-Neck Lat Pulldown
3
10 reps
RPE 8
3
Lu Raise
3
10 reps
RPE 8
4
Preacher Curl (Dumbbell)
4
8 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
6
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8 reps
RPE 9
2
Behind-the-Neck Lat Pulldown
3
10 reps
RPE 8
3
Lu Raise
3
10 reps
RPE 8
4
Preacher Curl (Dumbbell)
4
8 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
6
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
8 reps
RPE 9
2
Behind-the-Neck Lat Pulldown
3
10 reps
RPE 8
3
Lu Raise
3
10 reps
RPE 8
4
Preacher Curl (Dumbbell)
4
8 reps
RPE 9
5
Back Extension
3
12 reps
RPE 8
6
Walk
1
30 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pullover (Dumbbell)
3
6 reps
RPE 8
2
Behind-the-Neck Lat Pulldown
2
8 reps
RPE 7
3
Lu Raise
2
8 reps
RPE 7
4
Preacher Curl (Dumbbell)
3
6 reps
RPE 8
5
Back Extension
3
10 reps
RPE 7
6
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
8 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 9
5
Lying Leg Raise
4
20 reps
RPE 8
6
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
8 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 9
5
Lying Leg Raise
4
20 reps
RPE 8
6
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
8 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 9
5
Lying Leg Raise
4
20 reps
RPE 8
6
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
8 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 9
5
Lying Leg Raise
4
20 reps
RPE 8
6
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 8
2
Dip (Bodyweight)
2
6 reps
RPE 8
3
Skull Crusher (Barbell)
2
8 reps
RPE 7
4
Overhead Tricep Extension (Dumbbell)
2
8 reps
RPE 8
5
Lying Leg Raise
3
15 reps
RPE 7
6
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
8 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 9
5
Lying Leg Raise
4
20 reps
RPE 8
6
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
8 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 9
5
Lying Leg Raise
4
20 reps
RPE 8
6
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
8 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 9
5
Lying Leg Raise
4
20 reps
RPE 8
6
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8 reps
RPE 9
2
Dip (Bodyweight)
3
8 reps
RPE 9
3
Skull Crusher (Barbell)
3
10 reps
RPE 8
4
Overhead Tricep Extension (Dumbbell)
3
10 reps
RPE 9
5
Lying Leg Raise
4
20 reps
RPE 8
6
Walk
1
30 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 8
2
Dip (Bodyweight)
2
6 reps
RPE 8
3
Skull Crusher (Barbell)
2
8 reps
RPE 7
4
Overhead Tricep Extension (Dumbbell)
2
8 reps
RPE 8
5
Lying Leg Raise
3
15 reps
RPE 7
6
Walk
1
30 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Calf Raise (Leg Press)
4
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Calf Raise (Leg Press)
4
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Calf Raise (Leg Press)
4
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Calf Raise (Leg Press)
4
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6 reps
RPE 8
2
Leg Curl
2
8 reps
RPE 8
3
Calf Raise (Leg Press)
3
8 reps
RPE 8
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Calf Raise (Leg Press)
4
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Calf Raise (Leg Press)
4
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Calf Raise (Leg Press)
4
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
3
8 reps
RPE 9
2
Leg Curl
3
10 reps
RPE 9
3
Calf Raise (Leg Press)
4
10 reps
RPE 9
Day 6
#
Exercise
Sets
Reps
Intensity
1
Good Morning
2
6 reps
RPE 8
2
Leg Curl
2
8 reps
RPE 8
3
Calf Raise (Leg Press)
3
8 reps
RPE 8
Week 1
1 / 10 Weeks
Day 3
1
Hack Squat
3 Sets
8 Reps
@9
2
Reverse Lunge (Barbell)
2 Sets
8 Reps
@9
3
Leg Extension
3 Sets
10 Reps
@9
4
Calf Raise (Leg Press)
4 Sets
10 Reps
@9
Day 2
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@9
2
Pec Fly (Dumbbell)
3 Sets
8 Reps
@9
3
Behind-The-Neck Press (Smith Machine)
3 Sets
8 Reps
@9
4
Decline Crunch (Weighted)
4 Sets
12 Reps
@9
5
Walk
1 Set
30 mins
-
Day 4
1
Pullover (Dumbbell)
3 Sets
8 Reps
@9
2
Behind-the-Neck Lat Pulldown
3 Sets
10 Reps
@8
3
Lu Raise
3 Sets
10 Reps
@8
4
Preacher Curl (Dumbbell)
4 Sets
8 Reps
@9
5
Back Extension
3 Sets
12 Reps
@8
6
Walk
1 Set
30 mins
-
Day 1
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
@9
2
Dumbbell Row
3 Sets
8 Reps
@9
3
Incline Curl (Dumbbell)
4 Sets
8 Reps
@9
4
Back Extension
3 Sets
12 Reps
@8
5
Walk
1 Set
30 mins
-
Day 6
1
Good Morning
3 Sets
8 Reps
@9
2
Leg Curl
3 Sets
10 Reps
@9
3
Calf Raise (Leg Press)
4 Sets
10 Reps
@9
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
8 Reps
@9
2
Dip (Bodyweight)
3 Sets
8 Reps
@9
3
Skull Crusher (Barbell)
3 Sets
10 Reps
@8
4
Overhead Tricep Extension (Dumbbell)
3 Sets
10 Reps
@9
5
Lying Leg Raise
4 Sets
20 Reps
@8
6
Walk
1 Set
30 mins
-