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Old school PLP

by Lifter
4 athletes joined

Program Description

Gain muscle and strenght

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Oct 21, 2024 01:58
  • Last Edited
    Jun 18, 2025 07:48

Summary

Unleash your inner strength with the Old School PLP program, a rigorous 8-week journey designed for serious lifters. Committing to six days a week, you'll tackle a variety of compound and isolation exercises targeting your legs and core, including barbell squats, deadlifts, and leg curls. This program emphasizes progressive overload to maximize muscle growth and enhance your overall power. Get ready to push your limits and transform your physique with tried-and-true methods that stand the test of time!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Dumbbell)
3
8-12 reps
-
5
Shoulder Press (Plate Loaded)
2
6-8 reps
-
6
Bench Press (Close Grip)
3
5-8 reps
-
7
Tricep Pushdown (Cable)
3
6-12 reps
-
8
Shrug (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
5-8 reps
-
8
Tricep Pushdown (Cable)
3
6-12 reps
-
9
Shrug (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
5-8 reps
-
8
Tricep Pushdown (Cable)
3
6-12 reps
-
9
Shrug (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
5-8 reps
-
8
Tricep Pushdown (Cable)
3
6-12 reps
-
9
Shrug (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
5-8 reps
-
8
Tricep Pushdown (Cable)
3
6-12 reps
-
9
Shrug (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
5-8 reps
-
8
Tricep Pushdown (Cable)
3
6-12 reps
-
9
Shrug (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
5-8 reps
-
8
Tricep Pushdown (Cable)
3
6-12 reps
-
9
Shrug (Dumbbell)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Chest Fly (Machine)
2
6-10 reps
-
4
Lateral Raise (Dumbbell)
2
8-12 reps
-
5
Face Pull
2
8-12 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
5-8 reps
-
8
Tricep Pushdown (Cable)
3
6-12 reps
-
9
Shrug (Dumbbell)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Hack Squat
3
6-12 reps
-
3
Leg Extension
3
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Hack Squat
3
6-12 reps
-
3
Leg Extension
3
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Hack Squat
3
6-12 reps
-
3
Leg Extension
3
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Hack Squat
3
6-12 reps
-
3
Leg Extension
3
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Hack Squat
3
6-12 reps
-
3
Leg Extension
3
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Hack Squat
3
6-12 reps
-
3
Leg Extension
3
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Hack Squat
3
6-12 reps
-
3
Leg Extension
3
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6-12 reps
-
2
Hack Squat
3
6-12 reps
-
3
Leg Extension
3
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Face Pull
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Preacher Curl (Dumbbell)
3
8-12 reps
-
8
Wrist Curls
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
3
10-15 reps
-
5
Shoulder Press (Plate Loaded)
2
6-8 reps
-
6
Bench Press (Close Grip)
3
6-10 reps
-
7
Tricep Pushdown (Cable)
3
8-10 reps
-
8
Shrug (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
6-10 reps
-
8
Tricep Pushdown (Cable)
3
8-10 reps
-
9
Shrug (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
6-10 reps
-
8
Tricep Pushdown (Cable)
3
8-10 reps
-
9
Shrug (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
6-10 reps
-
8
Tricep Pushdown (Cable)
3
8-10 reps
-
9
Shrug (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
6-10 reps
-
8
Tricep Pushdown (Cable)
3
8-10 reps
-
9
Shrug (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
6-10 reps
-
8
Tricep Pushdown (Cable)
3
8-10 reps
-
9
Shrug (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
6-10 reps
-
8
Tricep Pushdown (Cable)
3
8-10 reps
-
9
Shrug (Dumbbell)
3
12-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
6-10 reps
-
3
Cable Crossover
2
8-12 reps
-
4
Lateral Raise (Dumbbell)
2
10-15 reps
-
5
Face Pull
2
10-15 reps
-
6
Shoulder Press (Plate Loaded)
2
6-8 reps
-
7
Bench Press (Close Grip)
3
6-10 reps
-
8
Tricep Pushdown (Cable)
3
8-10 reps
-
9
Shrug (Dumbbell)
3
12-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Lying Leg Curl
4
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Lying Leg Curl
4
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Lying Leg Curl
4
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Lying Leg Curl
4
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Lying Leg Curl
4
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Lying Leg Curl
4
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Lying Leg Curl
4
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
4
6-12 reps
-
2
Leg Curl
3
8-12 reps
-
3
Lying Leg Curl
4
6-12 reps
-
4
Standing Calf Raise
4
12-25 reps
-
5
Cable Crunch
3
8-12 reps
-
6
Lying Leg Raise
3
20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Face Pull
3
8-12 reps
-
6
Bicep Curl (Barbell)
3
6-12 reps
-
7
Preacher Curl (Dumbbell)
3
8-12 reps
-
8
Wrist Curls
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2
Seated Row (Cable)
2
8-12 reps
-
3
Lat Pulldown
3
6-12 reps
-
4
Lat Pulldown (Close Grip)
2
8-10 reps
-
5
Bicep Curl (Barbell)
3
8-10 reps
-
6
Preacher Curl (Dumbbell)
3
10-12 reps
-
7
Wrist Curls
3
12-20 reps
-
Week 1
1 / 8 Weeks
Day 5
1
Stiff Leg Deadlift
4 Sets
6-12 Reps
-
2
Leg Curl
3 Sets
8-12 Reps
-
3
Lying Leg Curl
4 Sets
6-12 Reps
-
4
Standing Calf Raise
4 Sets
12-25 Reps
-
5
Cable Crunch
3 Sets
8-12 Reps
-
6
Lying Leg Raise
3 Sets
20 Reps
-
Day 2
1
Squat (Barbell)
4 Sets
6-12 Reps
-
2
Hack Squat
3 Sets
6-12 Reps
-
3
Leg Extension
3 Sets
6-12 Reps
-
4
Standing Calf Raise
4 Sets
12-25 Reps
-
5
Cable Crunch
3 Sets
8-12 Reps
-
6
Lying Leg Raise
3 Sets
20 Reps
-
Day 1
1
Bench Press (Barbell)
2 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
3
Chest Fly (Machine)
2 Sets
6-10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
5
Shoulder Press (Plate Loaded)
2 Sets
6-8 Reps
-
6
Bench Press (Close Grip)
3 Sets
5-8 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
6-12 Reps
-
8
Shrug (Dumbbell)
3 Sets
10-20 Reps
-
Day 4
1
Bench Press (Barbell)
2 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
-
3
Cable Crossover
2 Sets
8-12 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
-
5
Shoulder Press (Plate Loaded)
2 Sets
6-8 Reps
-
6
Bench Press (Close Grip)
3 Sets
6-10 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
8-10 Reps
-
8
Shrug (Dumbbell)
3 Sets
12-20 Reps
-
Day 6
1
T-Bar Row
3 Sets
6-10 Reps
-
2
Seated Row (Cable)
2 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
6-12 Reps
-
4
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
-
5
Face Pull
3 Sets
8-12 Reps
-
6
Bicep Curl (Barbell)
3 Sets
6-12 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Wrist Curls
3 Sets
12-20 Reps
-
Day 3
1
T-Bar Row
3 Sets
6-10 Reps
-
2
Seated Row (Cable)
2 Sets
8-12 Reps
-
3
Lat Pulldown
3 Sets
6-12 Reps
-
4
Lat Pulldown (Close Grip)
2 Sets
8-10 Reps
-
5
Face Pull
3 Sets
8-12 Reps
-
6
Bicep Curl (Barbell)
3 Sets
6-12 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
-
8
Wrist Curls
3 Sets
12-20 Reps
-