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MDG - PPLUL Hypertrophic Program

by Gabriel M.
2 athletes joined

Program Description

Beginner to Intermediate Program Focusing on Basic Lifts on this Maximalist Program. Develop Your Body Like a Bodybuilder.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jul 27, 2025 04:37
  • Last Edited
    Aug 03, 2025 03:22

Summary

Unlock your muscle-building potential with the MDG - PPLUL Hypertrophic Program, a comprehensive 12-week training plan designed for serious lifters. Committing to five days a week, you'll engage in a structured push-pull-legs routine that emphasizes hypertrophy through targeted exercises like Hack Squats and Stiff Leg Deadlifts. Each workout is meticulously crafted to maximize muscle growth and strength, utilizing a full gym setup to ensure you have all the tools necessary for success. Elevate your training and watch your physique transform as you push your limits and achieve your goals!
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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
Pull-Up (Weighted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
2
6-10 reps
-
3
Seated Row (Cable)
3
6-10 reps
-
4
Shrug (Smith Machine)
2
5-8 reps
-
5
Bicep Curl (EZ Bar)
3
6-10 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
2
6-10 reps
-
3
Seated Row (Cable)
3
6-10 reps
-
4
Shrug (Smith Machine)
2
5-8 reps
-
5
Bicep Curl (EZ Bar)
3
6-10 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
2
6-10 reps
-
3
Seated Row (Cable)
3
6-10 reps
-
4
Shrug (Smith Machine)
2
5-8 reps
-
5
Bicep Curl (EZ Bar)
3
6-10 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
2
6-10 reps
-
3
Seated Row (Cable)
3
6-10 reps
-
4
Shrug (Smith Machine)
2
5-8 reps
-
5
Bicep Curl (EZ Bar)
3
6-10 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
2
6-10 reps
-
3
Seated Row (Cable)
3
6-10 reps
-
4
Shrug (Smith Machine)
2
5-8 reps
-
5
Bicep Curl (EZ Bar)
3
6-10 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
2
6-10 reps
-
3
Seated Row (Cable)
3
6-10 reps
-
4
Shrug (Smith Machine)
2
5-8 reps
-
5
Bicep Curl (EZ Bar)
3
6-10 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
2
6-10 reps
-
3
Seated Row (Cable)
3
6-10 reps
-
4
Shrug (Smith Machine)
2
5-8 reps
-
5
Bicep Curl (EZ Bar)
3
6-10 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
2
6-10 reps
-
3
Seated Row (Cable)
3
6-10 reps
-
4
Shrug (Smith Machine)
2
5-8 reps
-
5
Bicep Curl (EZ Bar)
3
6-10 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
2
6-10 reps
-
3
Seated Row (Cable)
3
6-10 reps
-
4
Shrug (Smith Machine)
2
5-8 reps
-
5
Bicep Curl (EZ Bar)
3
6-10 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
2
6-10 reps
-
3
Seated Row (Cable)
3
6-10 reps
-
4
Shrug (Smith Machine)
2
5-8 reps
-
5
Bicep Curl (EZ Bar)
3
6-10 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
2
6-10 reps
-
3
Seated Row (Cable)
3
6-10 reps
-
4
Shrug (Smith Machine)
2
5-8 reps
-
5
Bicep Curl (EZ Bar)
3
6-10 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
5-8 reps
-
2
Chest Supported Row (Machine)
2
6-10 reps
-
3
Seated Row (Cable)
3
6-10 reps
-
4
Shrug (Smith Machine)
2
5-8 reps
-
5
Bicep Curl (EZ Bar)
3
6-10 reps
-
6
Reverse Pec Deck
3
8-12 reps
-
7
Hammer Curl (Dumbbell)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
3
JM Press
2
6-10 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Extension (EZ Bar)
3
8-12 reps
-
7
Decline Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
3
JM Press
2
6-10 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Extension (EZ Bar)
3
8-12 reps
-
7
Decline Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
3
JM Press
2
6-10 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Extension (EZ Bar)
3
8-12 reps
-
7
Decline Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
3
JM Press
2
6-10 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Extension (EZ Bar)
3
8-12 reps
-
7
Decline Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
3
JM Press
2
6-10 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Extension (EZ Bar)
3
8-12 reps
-
7
Decline Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
3
JM Press
2
6-10 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Extension (EZ Bar)
3
8-12 reps
-
7
Decline Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
3
JM Press
2
6-10 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Extension (EZ Bar)
3
8-12 reps
-
7
Decline Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
3
JM Press
2
6-10 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Extension (EZ Bar)
3
8-12 reps
-
7
Decline Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
3
JM Press
2
6-10 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Extension (EZ Bar)
3
8-12 reps
-
7
Decline Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
3
JM Press
2
6-10 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Extension (EZ Bar)
3
8-12 reps
-
7
Decline Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
3
JM Press
2
6-10 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Extension (EZ Bar)
3
8-12 reps
-
7
Decline Crunch
2
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
5-8 reps
-
3
JM Press
2
6-10 reps
-
4
Chest Fly (Cable)
2
8-12 reps
-
5
Lateral Raise (Dumbbell)
3
8-12 reps
-
6
Overhead Extension (EZ Bar)
3
8-12 reps
-
7
Decline Crunch
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
3
6-10 reps
-
7
Wrist Curls
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
3
6-10 reps
-
7
Wrist Curls
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
3
6-10 reps
-
7
Wrist Curls
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
3
6-10 reps
-
7
Wrist Curls
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
3
6-10 reps
-
7
Wrist Curls
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
3
6-10 reps
-
7
Wrist Curls
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
3
6-10 reps
-
7
Wrist Curls
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
3
6-10 reps
-
7
Wrist Curls
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
3
6-10 reps
-
7
Wrist Curls
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
3
6-10 reps
-
7
Wrist Curls
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
3
6-10 reps
-
7
Wrist Curls
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
5-8 reps
-
2
Lying Leg Curl
3
5-8 reps
-
3
Leg Extension
2
8-12 reps
-
4
Hip Adductor (Machine)
2
8-12 reps
-
5
Hip Abductor (Machine)
2
8-12 reps
-
6
Seated Calf Raise
3
6-10 reps
-
7
Wrist Curls
2
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Pullover (Machine)
2
8-12 reps
-
4
Incline Chest Press (Machine)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Behind The Back Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Pullover (Machine)
2
8-12 reps
-
4
Incline Chest Press (Machine)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Behind The Back Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Pullover (Machine)
2
8-12 reps
-
4
Incline Chest Press (Machine)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Behind The Back Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Pullover (Machine)
2
8-12 reps
-
4
Incline Chest Press (Machine)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Behind The Back Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Pullover (Machine)
2
8-12 reps
-
4
Incline Chest Press (Machine)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Behind The Back Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Pullover (Machine)
2
8-12 reps
-
4
Incline Chest Press (Machine)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Behind The Back Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Pullover (Machine)
2
8-12 reps
-
4
Incline Chest Press (Machine)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Behind The Back Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Pullover (Machine)
2
8-12 reps
-
4
Incline Chest Press (Machine)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Behind The Back Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Pullover (Machine)
2
8-12 reps
-
4
Incline Chest Press (Machine)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Behind The Back Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Pullover (Machine)
2
8-12 reps
-
4
Incline Chest Press (Machine)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Behind The Back Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Pullover (Machine)
2
8-12 reps
-
4
Incline Chest Press (Machine)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Behind The Back Lateral Raise (Cable)
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
5-8 reps
-
2
Chest Fly (Machine)
3
5-8 reps
-
3
Pullover (Machine)
2
8-12 reps
-
4
Incline Chest Press (Machine)
2
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
6-10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
6-10 reps
-
7
Behind The Back Lateral Raise (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Split Squat (Smith Machine)
2
6-10 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Decline Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Split Squat (Smith Machine)
2
6-10 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Decline Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Split Squat (Smith Machine)
2
6-10 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Decline Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Split Squat (Smith Machine)
2
6-10 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Decline Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Split Squat (Smith Machine)
2
6-10 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Decline Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Split Squat (Smith Machine)
2
6-10 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Decline Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Split Squat (Smith Machine)
2
6-10 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Decline Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Split Squat (Smith Machine)
2
6-10 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Decline Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Split Squat (Smith Machine)
2
6-10 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Decline Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Split Squat (Smith Machine)
2
6-10 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Decline Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Split Squat (Smith Machine)
2
6-10 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Decline Crunch
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
5-8 reps
-
2
Leg Extension
3
8-12 reps
-
3
Single-Leg Leg Curl
3
8-12 reps
-
4
Split Squat (Smith Machine)
2
6-10 reps
-
5
Straight Leg Calf Raise
3
8-12 reps
-
6
Decline Crunch
2
AMRAP
-
Week 1
1 / 12 Weeks
Day 3
1
Hack Squat
3 Sets
5-8 Reps
-
2
Lying Leg Curl
3 Sets
5-8 Reps
-
3
Leg Extension
2 Sets
8-12 Reps
-
4
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
5
Hip Abductor (Machine)
2 Sets
8-12 Reps
-
6
Seated Calf Raise
3 Sets
6-10 Reps
-
7
Wrist Curls
2 Sets
AMRAP
-
Day 5
1
Stiff Leg Deadlift
3 Sets
5-8 Reps
-
2
Leg Extension
3 Sets
8-12 Reps
-
3
Single-Leg Leg Curl
3 Sets
8-12 Reps
-
4
Split Squat (Smith Machine)
2 Sets
6-10 Reps
-
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
-
6
Decline Crunch
2 Sets
AMRAP
-
Day 1
1
Pull-Up (Weighted)
3 Sets
5-8 Reps
-
2
Chest Supported Row (Machine)
2 Sets
6-10 Reps
-
3
Seated Row (Cable)
3 Sets
6-10 Reps
-
4
Shrug (Smith Machine)
2 Sets
5-8 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
6-10 Reps
-
6
Reverse Pec Deck
3 Sets
8-12 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
8-12 Reps
-
Day 4
1
Barbell Row
3 Sets
5-8 Reps
-
2
Chest Fly (Machine)
3 Sets
5-8 Reps
-
3
Pullover (Machine)
2 Sets
8-12 Reps
-
4
Incline Chest Press (Machine)
2 Sets
8-12 Reps
-
5
Preacher Curl (EZ Bar)
3 Sets
6-10 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
6-10 Reps
-
7
Behind The Back Lateral Raise (Cable)
2 Sets
8-12 Reps
-
Day 2
1
Bench Press (Barbell)
3 Sets
5-8 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
5-8 Reps
-
3
JM Press
2 Sets
6-10 Reps
-
4
Chest Fly (Cable)
2 Sets
8-12 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
-
6
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
-
7
Decline Crunch
2 Sets
AMRAP
-