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ppl ali abed

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Program Description

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Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    70 minutes
  • Created
    Apr 18, 2025 09:06
  • Last Edited
    Jun 18, 2025 12:27

Summary

Unlock your strength with the PPL Ali Abed program, a dynamic 6-week training regimen designed to elevate your fitness game. Committing to six days a week, you'll engage in a balanced push-pull-legs split that maximizes muscle growth and endurance. Each session combines compound lifts and targeted supersets, ensuring every muscle group is challenged and sculpted. With a full gym at your disposal, prepare to push your limits and achieve the results you've been striving for. Get ready to transform your physique and boost your performance!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
80%
70%
2
Single Arm Shoulder Press
3
10-12 reps
70%
3A
Chest Fly (Cable)
3
10-12 reps
70%
3B
Tricep Extension (Cable)
4
7-10 reps
70%
4
Lateral Raise (Dumbbell)
4
10-12 reps
80%
5
Dip (Bodyweight)
1
AMRAP
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
80%
70%
2
Single Arm Shoulder Press
3
10-12 reps
70%
3A
Chest Fly (Cable)
3
10-12 reps
70%
3B
Tricep Extension (Cable)
4
7-10 reps
70%
4
Lateral Raise (Dumbbell)
4
10-12 reps
80%
5
Dip (Bodyweight)
1
AMRAP
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
80%
70%
2
Single Arm Shoulder Press
3
10-12 reps
70%
3A
Chest Fly (Cable)
3
10-12 reps
70%
3B
Tricep Extension (Cable)
4
7-10 reps
70%
4
Lateral Raise (Dumbbell)
4
10-12 reps
80%
5
Dip (Bodyweight)
1
AMRAP
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
80%
70%
2
Single Arm Shoulder Press
3
10-12 reps
70%
3A
Chest Fly (Cable)
3
10-12 reps
70%
3B
Tricep Extension (Cable)
4
7-10 reps
70%
4
Lateral Raise (Dumbbell)
4
10-12 reps
80%
5
Dip (Bodyweight)
1
AMRAP
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
80%
70%
2
Single Arm Shoulder Press
3
10-12 reps
70%
3A
Chest Fly (Cable)
3
10-12 reps
70%
3B
Tricep Extension (Cable)
4
7-10 reps
70%
4
Lateral Raise (Dumbbell)
4
10-12 reps
80%
5
Dip (Bodyweight)
1
AMRAP
90%
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
5-8 reps
5-8 reps
80%
70%
2
Single Arm Shoulder Press
3
10-12 reps
70%
3A
Chest Fly (Cable)
3
10-12 reps
70%
3B
Tricep Extension (Cable)
4
7-10 reps
70%
4
Lateral Raise (Dumbbell)
4
10-12 reps
80%
5
Dip (Bodyweight)
1
AMRAP
90%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
70%
1B
Lat Pulldown
2
8 reps
30%
2
Incline Curl (Dumbbell)
4
10-12 reps
70%
3
Pull-Up (Bodyweight)
1
AMRAP
80%
4
Bent Over Row (Barbell)
2
2
1
8 reps
7 reps
10 reps
30%
80%
70%
5A
Bicep Curl (EZ Bar)
1
1 mins
90%
5B
Bicep Curl (EZ Bar)
2
8-10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
70%
1B
Lat Pulldown
2
8 reps
30%
2
Incline Curl (Dumbbell)
4
10-12 reps
70%
3
Pull-Up (Bodyweight)
1
AMRAP
80%
4
Bent Over Row (Barbell)
2
2
1
8 reps
7 reps
10 reps
30%
80%
70%
5A
Bicep Curl (EZ Bar)
1
1 mins
90%
5B
Bicep Curl (EZ Bar)
2
8-10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
70%
1B
Lat Pulldown
2
8 reps
30%
2
Incline Curl (Dumbbell)
4
10-12 reps
70%
3
Pull-Up (Bodyweight)
1
AMRAP
80%
4
Bent Over Row (Barbell)
2
2
1
8 reps
7 reps
10 reps
30%
80%
70%
5A
Bicep Curl (EZ Bar)
1
1 mins
90%
5B
Bicep Curl (EZ Bar)
2
8-10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
70%
1B
Lat Pulldown
2
8 reps
30%
2
Incline Curl (Dumbbell)
4
10-12 reps
70%
3
Pull-Up (Bodyweight)
1
AMRAP
80%
4
Bent Over Row (Barbell)
2
2
1
8 reps
7 reps
10 reps
30%
80%
70%
5A
Bicep Curl (EZ Bar)
1
1 mins
90%
5B
Bicep Curl (EZ Bar)
2
8-10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
70%
1B
Lat Pulldown
2
8 reps
30%
2
Incline Curl (Dumbbell)
4
10-12 reps
70%
3
Pull-Up (Bodyweight)
1
AMRAP
80%
4
Bent Over Row (Barbell)
2
2
1
8 reps
7 reps
10 reps
30%
80%
70%
5A
Bicep Curl (EZ Bar)
1
1 mins
90%
5B
Bicep Curl (EZ Bar)
2
8-10 reps
70%
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Lat Pulldown
3
8-10 reps
70%
1B
Lat Pulldown
2
8 reps
30%
2
Incline Curl (Dumbbell)
4
10-12 reps
70%
3
Pull-Up (Bodyweight)
1
AMRAP
80%
4
Bent Over Row (Barbell)
2
2
1
8 reps
7 reps
10 reps
30%
80%
70%
5A
Bicep Curl (EZ Bar)
1
1 mins
90%
5B
Bicep Curl (EZ Bar)
2
8-10 reps
70%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8 reps
30%
1B
Lunge (Dumbbell)
3
12-15 reps
70%
2A
Romanian Deadlift (Barbell)
2
88 reps
30%
2B
Romanian Deadlift (Barbell)
3
10-12 reps
70%
3
Hip Thrust (Machine)
3
10-12 reps
70%
4
Calf Raise (Leg Press)
6
10-12 reps
70%
5A
Hamstring Curl
2
8-10 reps
70%
5B
Hamstring Curl
2
1 mins
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8 reps
30%
1B
Lunge (Dumbbell)
3
12-15 reps
70%
2A
Romanian Deadlift (Barbell)
2
88 reps
30%
2B
Romanian Deadlift (Barbell)
3
10-12 reps
70%
3
Hip Thrust (Machine)
3
10-12 reps
70%
4
Calf Raise (Leg Press)
6
10-12 reps
70%
5A
Hamstring Curl
2
8-10 reps
70%
5B
Hamstring Curl
2
1 mins
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8 reps
30%
1B
Lunge (Dumbbell)
3
12-15 reps
70%
2A
Romanian Deadlift (Barbell)
2
88 reps
30%
2B
Romanian Deadlift (Barbell)
3
10-12 reps
70%
3
Hip Thrust (Machine)
3
10-12 reps
70%
4
Calf Raise (Leg Press)
6
10-12 reps
70%
5A
Hamstring Curl
2
8-10 reps
70%
5B
Hamstring Curl
2
1 mins
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8 reps
30%
1B
Lunge (Dumbbell)
3
12-15 reps
70%
2A
Romanian Deadlift (Barbell)
2
88 reps
30%
2B
Romanian Deadlift (Barbell)
3
10-12 reps
70%
3
Hip Thrust (Machine)
3
10-12 reps
70%
4
Calf Raise (Leg Press)
6
10-12 reps
70%
5A
Hamstring Curl
2
8-10 reps
70%
5B
Hamstring Curl
2
1 mins
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8 reps
30%
1B
Lunge (Dumbbell)
3
12-15 reps
70%
2A
Romanian Deadlift (Barbell)
2
88 reps
30%
2B
Romanian Deadlift (Barbell)
3
10-12 reps
70%
3
Hip Thrust (Machine)
3
10-12 reps
70%
4
Calf Raise (Leg Press)
6
10-12 reps
70%
5A
Hamstring Curl
2
8-10 reps
70%
5B
Hamstring Curl
2
1 mins
90%
Day 3
#
Exercise
Sets
Reps
Intensity
1A
Lunge (Dumbbell)
3
8 reps
30%
1B
Lunge (Dumbbell)
3
12-15 reps
70%
2A
Romanian Deadlift (Barbell)
2
88 reps
30%
2B
Romanian Deadlift (Barbell)
3
10-12 reps
70%
3
Hip Thrust (Machine)
3
10-12 reps
70%
4
Calf Raise (Leg Press)
6
10-12 reps
70%
5A
Hamstring Curl
2
8-10 reps
70%
5B
Hamstring Curl
2
1 mins
90%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
70%
2
Shoulder Press (Machine)
3
10-12 reps
70%
3A
Pec Deck (Machine)
2
1 mins
80%
3B
Pec Deck (Machine)
1
8-10 reps
70%
4
Overhead Tricep Extension (Cable)
3
10-12 reps
70%
5A
Push Up
3
AMRAP
90%
5B
Lateral Raise (Dumbbell)
4
10-12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
70%
2
Shoulder Press (Machine)
3
10-12 reps
70%
3A
Pec Deck (Machine)
2
1 mins
80%
3B
Pec Deck (Machine)
1
8-10 reps
70%
4
Overhead Tricep Extension (Cable)
3
10-12 reps
70%
5A
Push Up
3
AMRAP
90%
5B
Lateral Raise (Dumbbell)
4
10-12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
70%
2
Shoulder Press (Machine)
3
10-12 reps
70%
3A
Pec Deck (Machine)
2
1 mins
80%
3B
Pec Deck (Machine)
1
8-10 reps
70%
4
Overhead Tricep Extension (Cable)
3
10-12 reps
70%
5A
Push Up
3
AMRAP
90%
5B
Lateral Raise (Dumbbell)
4
10-12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
70%
2
Shoulder Press (Machine)
3
10-12 reps
70%
3A
Pec Deck (Machine)
2
1 mins
80%
3B
Pec Deck (Machine)
1
8-10 reps
70%
4
Overhead Tricep Extension (Cable)
3
10-12 reps
70%
5A
Push Up
3
AMRAP
90%
5B
Lateral Raise (Dumbbell)
4
10-12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
70%
2
Shoulder Press (Machine)
3
10-12 reps
70%
3A
Pec Deck (Machine)
2
1 mins
80%
3B
Pec Deck (Machine)
1
8-10 reps
70%
4
Overhead Tricep Extension (Cable)
3
10-12 reps
70%
5A
Push Up
3
AMRAP
90%
5B
Lateral Raise (Dumbbell)
4
10-12 reps
80%
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Close Grip)
3
8-10 reps
70%
2
Shoulder Press (Machine)
3
10-12 reps
70%
3A
Pec Deck (Machine)
2
1 mins
80%
3B
Pec Deck (Machine)
1
8-10 reps
70%
4
Overhead Tricep Extension (Cable)
3
10-12 reps
70%
5A
Push Up
3
AMRAP
90%
5B
Lateral Raise (Dumbbell)
4
10-12 reps
80%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
30%
2A
Rack Pull (Barbell)
2
8-10 reps
90%
2B
Rack Pull (Barbell)
2
8 reps
30%
3
Hammer Curl (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
10-12 reps
70%
5
Bicep Curl (Cable)
3
10-12 reps
70%
6
Seated Row (Cable)
2
20+ reps
80%
7
Bicep Curl (Dumbbell)
1
1-2 mins
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
30%
2A
Rack Pull (Barbell)
2
8-10 reps
90%
2B
Rack Pull (Barbell)
2
8 reps
30%
3
Hammer Curl (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
10-12 reps
70%
5
Bicep Curl (Cable)
3
10-12 reps
70%
6
Seated Row (Cable)
2
20+ reps
80%
7
Bicep Curl (Dumbbell)
1
1-2 mins
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
30%
2A
Rack Pull (Barbell)
2
8-10 reps
90%
2B
Rack Pull (Barbell)
2
8 reps
30%
3
Hammer Curl (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
10-12 reps
70%
5
Bicep Curl (Cable)
3
10-12 reps
70%
6
Seated Row (Cable)
2
20+ reps
80%
7
Bicep Curl (Dumbbell)
1
1-2 mins
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
30%
2A
Rack Pull (Barbell)
2
8-10 reps
90%
2B
Rack Pull (Barbell)
2
8 reps
30%
3
Hammer Curl (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
10-12 reps
70%
5
Bicep Curl (Cable)
3
10-12 reps
70%
6
Seated Row (Cable)
2
20+ reps
80%
7
Bicep Curl (Dumbbell)
1
1-2 mins
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
30%
2A
Rack Pull (Barbell)
2
8-10 reps
90%
2B
Rack Pull (Barbell)
2
8 reps
30%
3
Hammer Curl (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
10-12 reps
70%
5
Bicep Curl (Cable)
3
10-12 reps
70%
6
Seated Row (Cable)
2
20+ reps
80%
7
Bicep Curl (Dumbbell)
1
1-2 mins
90%
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
AMRAP
30%
2A
Rack Pull (Barbell)
2
8-10 reps
90%
2B
Rack Pull (Barbell)
2
8 reps
30%
3
Hammer Curl (Dumbbell)
3
10-12 reps
70%
4
Lat Pulldown
3
10-12 reps
70%
5
Bicep Curl (Cable)
3
10-12 reps
70%
6
Seated Row (Cable)
2
20+ reps
80%
7
Bicep Curl (Dumbbell)
1
1-2 mins
90%
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
30%
1B
Squat (Barbell)
3
8-10 reps
70%
1C
Squat (Barbell)
1
4-6 reps
90%
2A
Calf Raise (Bodyweight)
2
AMRAP
80%
2B
Leg Press
2
1 mins
80%
3
Hip Adductor (Machine)
4
10-12 reps
80%
4
Calf Raise (Machine)
2
10-12 reps
80%
5A
Leg Extension
2
AMRAP
90%
5B
Leg Extension
2
10-12 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
30%
1B
Squat (Barbell)
3
8-10 reps
70%
1C
Squat (Barbell)
1
4-6 reps
90%
2A
Calf Raise (Bodyweight)
2
AMRAP
80%
2B
Leg Press
2
1 mins
80%
3
Hip Adductor (Machine)
4
10-12 reps
80%
4
Calf Raise (Machine)
2
10-12 reps
80%
5A
Leg Extension
2
AMRAP
90%
5B
Leg Extension
2
10-12 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
30%
1B
Squat (Barbell)
3
8-10 reps
70%
1C
Squat (Barbell)
1
4-6 reps
90%
2A
Calf Raise (Bodyweight)
2
AMRAP
80%
2B
Leg Press
2
1 mins
80%
3
Hip Adductor (Machine)
4
10-12 reps
80%
4
Calf Raise (Machine)
2
10-12 reps
80%
5A
Leg Extension
2
AMRAP
90%
5B
Leg Extension
2
10-12 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
30%
1B
Squat (Barbell)
3
8-10 reps
70%
1C
Squat (Barbell)
1
4-6 reps
90%
2A
Calf Raise (Bodyweight)
2
AMRAP
80%
2B
Leg Press
2
1 mins
80%
3
Hip Adductor (Machine)
4
10-12 reps
80%
4
Calf Raise (Machine)
2
10-12 reps
80%
5A
Leg Extension
2
AMRAP
90%
5B
Leg Extension
2
10-12 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
30%
1B
Squat (Barbell)
3
8-10 reps
70%
1C
Squat (Barbell)
1
4-6 reps
90%
2A
Calf Raise (Bodyweight)
2
AMRAP
80%
2B
Leg Press
2
1 mins
80%
3
Hip Adductor (Machine)
4
10-12 reps
80%
4
Calf Raise (Machine)
2
10-12 reps
80%
5A
Leg Extension
2
AMRAP
90%
5B
Leg Extension
2
10-12 reps
80%
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Squat (Barbell)
3
8 reps
30%
1B
Squat (Barbell)
3
8-10 reps
70%
1C
Squat (Barbell)
1
4-6 reps
90%
2A
Calf Raise (Bodyweight)
2
AMRAP
80%
2B
Leg Press
2
1 mins
80%
3
Hip Adductor (Machine)
4
10-12 reps
80%
4
Calf Raise (Machine)
2
10-12 reps
80%
5A
Leg Extension
2
AMRAP
90%
5B
Leg Extension
2
10-12 reps
80%
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
5-8 Reps
5-8 Reps
80%
70%
2
Single Arm Shoulder Press
3 Sets
10-12 Reps
70%
3A
Chest Fly (Cable)
3 Sets
10-12 Reps
70%
3B
Tricep Extension (Cable)
4 Sets
7-10 Reps
70%
4
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
80%
5
Dip (Bodyweight)
1 Set
AMRAP
90%
Day 2
1A
Lat Pulldown
3 Sets
8-10 Reps
70%
1B
Lat Pulldown
2 Sets
8 Reps
30%
2
Incline Curl (Dumbbell)
4 Sets
10-12 Reps
70%
3
Pull-Up (Bodyweight)
1 Set
AMRAP
80%
4
Bent Over Row (Barbell)
2 Sets
2 Sets
1 Set
8 Reps
7 Reps
10 Reps
30%
80%
70%
5A
Bicep Curl (EZ Bar)
1 Set
1 mins
90%
5B
Bicep Curl (EZ Bar)
2 Sets
8-10 Reps
70%
Day 3
1A
Lunge (Dumbbell)
3 Sets
8 Reps
30%
1B
Lunge (Dumbbell)
3 Sets
12-15 Reps
70%
2A
Romanian Deadlift (Barbell)
2 Sets
88 Reps
30%
2B
Romanian Deadlift (Barbell)
3 Sets
10-12 Reps
70%
3
Hip Thrust (Machine)
3 Sets
10-12 Reps
70%
4
Calf Raise (Leg Press)
6 Sets
10-12 Reps
70%
5A
Hamstring Curl
2 Sets
8-10 Reps
70%
5B
Hamstring Curl
2 Sets
1 mins
90%
Day 4
1
Bench Press (Close Grip)
3 Sets
8-10 Reps
70%
2
Shoulder Press (Machine)
3 Sets
10-12 Reps
70%
3A
Pec Deck (Machine)
2 Sets
1 mins
80%
3B
Pec Deck (Machine)
1 Set
8-10 Reps
70%
4
Overhead Tricep Extension (Cable)
3 Sets
10-12 Reps
70%
5A
Push Up
3 Sets
AMRAP
90%
5B
Lateral Raise (Dumbbell)
4 Sets
10-12 Reps
80%
Day 5
1
Pull-Up (Bodyweight)
3 Sets
AMRAP
30%
2A
Rack Pull (Barbell)
2 Sets
8-10 Reps
90%
2B
Rack Pull (Barbell)
2 Sets
8 Reps
30%
3
Hammer Curl (Dumbbell)
3 Sets
10-12 Reps
70%
4
Lat Pulldown
3 Sets
10-12 Reps
70%
5
Bicep Curl (Cable)
3 Sets
10-12 Reps
70%
6
Seated Row (Cable)
2 Sets
20+ Reps
80%
7
Bicep Curl (Dumbbell)
1 Set
1-2 mins
90%
Day 6
1A
Squat (Barbell)
3 Sets
8 Reps
30%
1B
Squat (Barbell)
3 Sets
8-10 Reps
70%
1C
Squat (Barbell)
1 Set
4-6 Reps
90%
2A
Calf Raise (Bodyweight)
2 Sets
AMRAP
80%
2B
Leg Press
2 Sets
1 mins
80%
3
Hip Adductor (Machine)
4 Sets
10-12 Reps
80%
4
Calf Raise (Machine)
2 Sets
10-12 Reps
80%
5A
Leg Extension
2 Sets
AMRAP
90%
5B
Leg Extension
2 Sets
10-12 Reps
80%
WHAT PEOPLE ARE SAYING(1 rating)
Only ratings with written feedback are displayed here.
5.00 / 5
Boostcamp UserMan
2 months ago
3 weeks complete
4 years of prior experience
As expected strength gains
As expected muscle gains
Marginal modifications
I love it