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BoostcampPNG
Blackjack PPL
by jonathan L.
Program Description
Made for the military members who need a good reliable workout when working those long and unpredictable work days
Program Overview
Level
Novice, Beginner
Goal
Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
80 minutes
Created
Jun 03, 2024 03:13
Last Edited
Jun 17, 2024 02:29
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Week 1
1 / 12 Weeks
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Lunge (Dumbbell)
4 Sets
25 Reps
6
Leg Curl
4 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
12 Reps
Day 6
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Curl
4 Sets
12 Reps
6
Lunge (Dumbbell)
4 Sets
25 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
@10
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Lunge (Dumbbell)
4 Sets
25 Reps
6
Leg Curl
4 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
@10
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 6
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Curl
4 Sets
12 Reps
6
Lunge (Dumbbell)
4 Sets
25 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Lunge (Dumbbell)
4 Sets
25 Reps
6
Leg Curl
4 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
@10
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 6
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Curl
4 Sets
12 Reps
6
Lunge (Dumbbell)
4 Sets
25 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Lunge (Dumbbell)
4 Sets
25 Reps
6
Leg Curl
4 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
@10
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 6
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Curl
4 Sets
12 Reps
6
Lunge (Dumbbell)
4 Sets
25 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Lunge (Dumbbell)
4 Sets
25 Reps
6
Leg Curl
4 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
@10
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 6
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Curl
4 Sets
12 Reps
6
Lunge (Dumbbell)
4 Sets
25 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Lunge (Dumbbell)
4 Sets
25 Reps
6
Leg Curl
4 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
@10
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 6
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Curl
4 Sets
12 Reps
6
Lunge (Dumbbell)
4 Sets
25 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Lunge (Dumbbell)
4 Sets
25 Reps
6
Leg Curl
4 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
@10
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 6
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Curl
4 Sets
12 Reps
6
Lunge (Dumbbell)
4 Sets
25 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Lunge (Dumbbell)
4 Sets
25 Reps
6
Leg Curl
4 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
@10
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 6
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Curl
4 Sets
12 Reps
6
Lunge (Dumbbell)
4 Sets
25 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Lunge (Dumbbell)
4 Sets
25 Reps
6
Leg Curl
4 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
@10
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 6
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Curl
4 Sets
12 Reps
6
Lunge (Dumbbell)
4 Sets
25 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Lunge (Dumbbell)
4 Sets
25 Reps
6
Leg Curl
4 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
@10
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 6
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Curl
4 Sets
12 Reps
6
Lunge (Dumbbell)
4 Sets
25 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Lunge (Dumbbell)
4 Sets
25 Reps
6
Leg Curl
4 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
@10
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 6
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Curl
4 Sets
12 Reps
6
Lunge (Dumbbell)
4 Sets
25 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
12 Reps
Day 2
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 3
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Lunge (Dumbbell)
4 Sets
25 Reps
6
Leg Curl
4 Sets
12 Reps
7
Seated Calf Raise
3 Sets
15 Reps
Day 4
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
@10
2
Overhead Press (Barbell)
4 Sets
6-10 Reps
3
Bench Press (Dumbbell)
3 Sets
8-10 Reps
4
Chest Fly (Dumbbell)
4 Sets
8-10 Reps
5
Tricep Pushdown (Cable)
2 Sets
2 Sets
12 Reps
10 Reps
6
Skull Crusher
3 Sets
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
2
Lat Pulldown
4 Sets
10 Reps
3
Bicep Curl (Cable)
4 Sets
10 Reps
4
Seated Row (Cable)
4 Sets
10 Reps
5
Pendlay Row
3 Sets
10 Reps
6
Hammer Curl
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
@10
7
Incline Curl (Dumbbell)
3 Sets
10 Reps
Day 6
1
Elevated Squats
3 Sets
5 Reps
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
10 Reps
8 Reps
6 Reps
4 Reps
2 Reps
1 Reps
@10
3
Bulgarian Split Squat (Dumbbell)
4 Sets
10 Reps
4
Leg Extension
4 Sets
12 Reps
5
Leg Curl
4 Sets
12 Reps
6
Lunge (Dumbbell)
4 Sets
25 Reps
7
Seated Calf Raise
3 Sets
15 Reps