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MDG - PPLUL Hypertrophic Program

by Gabriel M.
3 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
    Sep 09, 2025 01:42

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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
10.5%
Triceps
9.5%
Hamstrings
8.9%
Chest
8.6%
Lats
8.4%
Biceps
8%
Quadriceps
7.4%
Front Delts
7.2%
Glutes
5.9%
Middle Delts
5.9%
Abs
4.6%
Calves
4.4%
Rear Delts
3%
Forearms
2.7%
Lower Back
2.2%
Adductors
1.5%
Abductors
1.5%
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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
-