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BoostcampPNG

Advanced PPL

by Josh Prince
1 athletes joined

Program Description

This is to build as much muscle as possible.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    80 minutes
  • Created
    Apr 10, 2025 02:50
  • Last Edited
    Jun 18, 2025 08:07

Summary

Elevate your training with the Advanced PPL program, a meticulously crafted 12-week journey designed for serious lifters. This 5-day split focuses on advanced push, pull, and leg workouts, ensuring balanced muscle development and strength gains. Each session is packed with compound and isolation exercises, utilizing a full gym setup to maximize your potential. Get ready to push your limits, refine your technique, and achieve the physique you’ve always wanted!
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4.8 Stars with 10, 000+ Ratings
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
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Close Grip Bench Press (Smith Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Leg Raise (Captain's Chair)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Close Grip Bench Press (Smith Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Leg Raise (Captain's Chair)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Close Grip Bench Press (Smith Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Leg Raise (Captain's Chair)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Close Grip Bench Press (Smith Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Leg Raise (Captain's Chair)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Close Grip Bench Press (Smith Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Leg Raise (Captain's Chair)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Close Grip Bench Press (Smith Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Leg Raise (Captain's Chair)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Close Grip Bench Press (Smith Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Leg Raise (Captain's Chair)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Close Grip Bench Press (Smith Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Leg Raise (Captain's Chair)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Close Grip Bench Press (Smith Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Leg Raise (Captain's Chair)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Close Grip Bench Press (Smith Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Leg Raise (Captain's Chair)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Close Grip Bench Press (Smith Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Leg Raise (Captain's Chair)
2
25 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
-
2
Incline Bench Press (Dumbbell)
3
-
3
Seated Overhead Press (Dumbbell)
3
-
4
Lateral Raise (Dumbbell)
3
-
5
Front Raise
3
-
6
Close Grip Bench Press (Smith Machine)
3
-
7
Overhead Tricep Extension (Cable)
3
-
8
Single Arm Tricep Extension (Cable)
3
-
9
Leg Raise (Captain's Chair)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Calf Raise (Leg Press)
3
-
7
Standing Calf Raise
3
-
8
Decline Sit Up (Weighted)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Calf Raise (Leg Press)
3
-
7
Standing Calf Raise
3
-
8
Decline Sit Up (Weighted)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Calf Raise (Leg Press)
3
-
7
Standing Calf Raise
3
-
8
Decline Sit Up (Weighted)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Calf Raise (Leg Press)
3
-
7
Standing Calf Raise
3
-
8
Decline Sit Up (Weighted)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Calf Raise (Leg Press)
3
-
7
Standing Calf Raise
3
-
8
Decline Sit Up (Weighted)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Calf Raise (Leg Press)
3
-
7
Standing Calf Raise
3
-
8
Decline Sit Up (Weighted)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Calf Raise (Leg Press)
3
-
7
Standing Calf Raise
3
-
8
Decline Sit Up (Weighted)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Calf Raise (Leg Press)
3
-
7
Standing Calf Raise
3
-
8
Decline Sit Up (Weighted)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Calf Raise (Leg Press)
3
-
7
Standing Calf Raise
3
-
8
Decline Sit Up (Weighted)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Calf Raise (Leg Press)
3
-
7
Standing Calf Raise
3
-
8
Decline Sit Up (Weighted)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Calf Raise (Leg Press)
3
-
7
Standing Calf Raise
3
-
8
Decline Sit Up (Weighted)
2
25 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
-
2
Romanian Deadlift (Barbell)
3
-
3
Leg Press (45 Degrees)
3
-
4
Leg Extension
3
-
5
Seated Hamstring Curl
3
-
6
Calf Raise (Leg Press)
3
-
7
Standing Calf Raise
3
-
8
Decline Sit Up (Weighted)
2
25 reps
-
Day 3
No exercises added to this day
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Concentration Curl
3
-
8
Leg Raise (Captain's Chair)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Concentration Curl
3
-
8
Leg Raise (Captain's Chair)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Concentration Curl
3
-
8
Leg Raise (Captain's Chair)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Concentration Curl
3
-
8
Leg Raise (Captain's Chair)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Concentration Curl
3
-
8
Leg Raise (Captain's Chair)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Concentration Curl
3
-
8
Leg Raise (Captain's Chair)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Concentration Curl
3
-
8
Leg Raise (Captain's Chair)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Concentration Curl
3
-
8
Leg Raise (Captain's Chair)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Concentration Curl
3
-
8
Leg Raise (Captain's Chair)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Concentration Curl
3
-
8
Leg Raise (Captain's Chair)
2
25 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Concentration Curl
3
-
8
Leg Raise (Captain's Chair)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
3
-
2
Bent Over Row (Barbell)
3
-
3
Seated Row (Cable)
3
-
4
Face Pull
3
-
5
Bicep Curl (Barbell)
3
-
6
Hammer Curl
3
-
7
Concentration Curl
3
-
8
Leg Raise (Captain's Chair)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Front Squat (Barbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Row (Machine)
3
-
8
Bicep Curl (Barbell)
3
-
9
Calf Raise (Leg Press)
3
-
10
Decline Sit Up (Weighted)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Front Squat (Barbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Row (Machine)
3
-
8
Bicep Curl (Barbell)
3
-
9
Calf Raise (Leg Press)
3
-
10
Decline Sit Up (Weighted)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Front Squat (Barbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Row (Machine)
3
-
8
Bicep Curl (Barbell)
3
-
9
Calf Raise (Leg Press)
3
-
10
Decline Sit Up (Weighted)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Front Squat (Barbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Row (Machine)
3
-
8
Bicep Curl (Barbell)
3
-
9
Calf Raise (Leg Press)
3
-
10
Decline Sit Up (Weighted)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Front Squat (Barbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Row (Machine)
3
-
8
Bicep Curl (Barbell)
3
-
9
Calf Raise (Leg Press)
3
-
10
Decline Sit Up (Weighted)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Front Squat (Barbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Row (Machine)
3
-
8
Bicep Curl (Barbell)
3
-
9
Calf Raise (Leg Press)
3
-
10
Decline Sit Up (Weighted)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Front Squat (Barbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Row (Machine)
3
-
8
Bicep Curl (Barbell)
3
-
9
Calf Raise (Leg Press)
3
-
10
Decline Sit Up (Weighted)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Front Squat (Barbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Row (Machine)
3
-
8
Bicep Curl (Barbell)
3
-
9
Calf Raise (Leg Press)
3
-
10
Decline Sit Up (Weighted)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Front Squat (Barbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Row (Machine)
3
-
8
Bicep Curl (Barbell)
3
-
9
Calf Raise (Leg Press)
3
-
10
Decline Sit Up (Weighted)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Front Squat (Barbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Row (Machine)
3
-
8
Bicep Curl (Barbell)
3
-
9
Calf Raise (Leg Press)
3
-
10
Decline Sit Up (Weighted)
2
25 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Front Squat (Barbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Row (Machine)
3
-
8
Bicep Curl (Barbell)
3
-
9
Calf Raise (Leg Press)
3
-
10
Decline Sit Up (Weighted)
2
25 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
3-5 reps
RPE 10
2
Front Squat (Barbell)
3
-
3
Incline Chest Fly (Dumbbell)
3
-
4
Seated Shoulder Press (Dumbbell)
3
-
5
V-Handle Tricep Pushdown (Cable)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Row (Machine)
3
-
8
Bicep Curl (Barbell)
3
-
9
Calf Raise (Leg Press)
3
-
10
Decline Sit Up (Weighted)
2
25 reps
-
Week 1
1 / 12 Weeks
Day 3
No exercises added to this day
Day 1
1
Bench Press (Smith Machine)
3 Sets
-
2
Incline Bench Press (Dumbbell)
3 Sets
-
3
Seated Overhead Press (Dumbbell)
3 Sets
-
4
Lateral Raise (Dumbbell)
3 Sets
-
5
Front Raise
3 Sets
-
6
Close Grip Bench Press (Smith Machine)
3 Sets
-
7
Overhead Tricep Extension (Cable)
3 Sets
-
8
Single Arm Tricep Extension (Cable)
3 Sets
-
9
Leg Raise (Captain's Chair)
2 Sets
25 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
-
2
Romanian Deadlift (Barbell)
3 Sets
-
3
Leg Press (45 Degrees)
3 Sets
-
4
Leg Extension
3 Sets
-
5
Seated Hamstring Curl
3 Sets
-
6
Calf Raise (Leg Press)
3 Sets
-
7
Standing Calf Raise
3 Sets
-
8
Decline Sit Up (Weighted)
2 Sets
25 Reps
-
Day 4
1
Lat Pulldown (Neutral Grip)
3 Sets
-
2
Bent Over Row (Barbell)
3 Sets
-
3
Seated Row (Cable)
3 Sets
-
4
Face Pull
3 Sets
-
5
Bicep Curl (Barbell)
3 Sets
-
6
Hammer Curl
3 Sets
-
7
Concentration Curl
3 Sets
-
8
Leg Raise (Captain's Chair)
2 Sets
25 Reps
-
Day 5
1
Deadlift (Barbell)
2 Sets
3-5 Reps
@10
2
Front Squat (Barbell)
3 Sets
-
3
Incline Chest Fly (Dumbbell)
3 Sets
-
4
Seated Shoulder Press (Dumbbell)
3 Sets
-
5
V-Handle Tricep Pushdown (Cable)
3 Sets
-
6
Overhead Tricep Extension (Cable)
3 Sets
-
7
Seated Row (Machine)
3 Sets
-
8
Bicep Curl (Barbell)
3 Sets
-
9
Calf Raise (Leg Press)
3 Sets
-
10
Decline Sit Up (Weighted)
2 Sets
25 Reps
-