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BoostcampPNG

KIMMY PPL

by nathan k

Program Description

Mog

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Jan 24, 2026 06:26
  • Last Edited
    Feb 13, 2026 03:58
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.6%
Upper Back
9.8%
Biceps
9.8%
Abs
9.2%
Front Delts
8.7%
Lats
8.1%
Middle Delts
7.5%
Hamstrings
6.9%
Chest
5.8%
Forearms
4.6%
Quadriceps
4.6%
Glutes
4.6%
Calves
3.5%
Adductors
2.3%
Rear Delts
1.7%
Lower Back
1.2%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Reverse Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Reverse Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Reverse Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Reverse Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Reverse Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Reverse Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Reverse Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Reverse Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Reverse Curl (Barbell)
3
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Reverse Curl (Barbell)
3
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-10 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
-
3
Calf Raise (Machine)
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Dragon Flag
3
AMRAP
-
8
Decline Crunch (Weighted)
2
20 reps
-
9
Russian Twist (Dumbbell)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-10 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
-
3
Calf Raise (Machine)
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Dragon Flag
3
AMRAP
-
8
Decline Crunch (Weighted)
2
20 reps
-
9
Russian Twist (Dumbbell)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-10 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
-
3
Calf Raise (Machine)
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Dragon Flag
3
AMRAP
-
8
Decline Crunch (Weighted)
2
20 reps
-
9
Russian Twist (Dumbbell)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-10 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
-
3
Calf Raise (Machine)
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Dragon Flag
3
AMRAP
-
8
Decline Crunch (Weighted)
2
20 reps
-
9
Russian Twist (Dumbbell)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-10 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
-
3
Calf Raise (Machine)
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Dragon Flag
3
AMRAP
-
8
Decline Crunch (Weighted)
2
20 reps
-
9
Russian Twist (Dumbbell)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-10 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
-
3
Calf Raise (Machine)
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Dragon Flag
3
AMRAP
-
8
Decline Crunch (Weighted)
2
20 reps
-
9
Russian Twist (Dumbbell)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-10 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
-
3
Calf Raise (Machine)
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Dragon Flag
3
AMRAP
-
8
Decline Crunch (Weighted)
2
20 reps
-
9
Russian Twist (Dumbbell)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-10 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
-
3
Calf Raise (Machine)
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Dragon Flag
3
AMRAP
-
8
Decline Crunch (Weighted)
2
20 reps
-
9
Russian Twist (Dumbbell)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-10 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
-
3
Calf Raise (Machine)
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Dragon Flag
3
AMRAP
-
8
Decline Crunch (Weighted)
2
20 reps
-
9
Russian Twist (Dumbbell)
2
30 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-10 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
-
3
Calf Raise (Machine)
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Dragon Flag
3
AMRAP
-
8
Decline Crunch (Weighted)
2
20 reps
-
9
Russian Twist (Dumbbell)
2
30 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
4-8 reps
-
2
Seated Shoulder Press (Dumbbell)
2
6-10 reps
-
3
Pec Deck (Machine)
2
6-10 reps
-
4
Overhead Tricep Extension (Cable)
3
6-10 reps
-
5
Lateral Raise (Cable)
3
8-12 reps
-
6
Single Arm Tricep Extension (Cable)
2
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Reverse Curl (Barbell)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Reverse Curl (Barbell)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Reverse Curl (Barbell)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Reverse Curl (Barbell)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Reverse Curl (Barbell)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Reverse Curl (Barbell)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Reverse Curl (Barbell)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Reverse Curl (Barbell)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Reverse Curl (Barbell)
3
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Preacher Curl (Dumbbell)
2
6-10 reps
-
2
Pull-Up (Weighted)
2
4-8 reps
-
3
Seated Row (Cable)
2
6-10 reps
-
4
Chest Supported Row (Machine)
3
6-10 reps
-
5
Reverse Curl (Barbell)
3
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-10 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
-
3
Calf Raise (Machine)
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Dragon Flag
3
AMRAP
-
8
Decline Crunch (Weighted)
2
20 reps
-
9
Russian Twist (Dumbbell)
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-10 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
-
3
Calf Raise (Machine)
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Dragon Flag
3
AMRAP
-
8
Decline Crunch (Weighted)
2
20 reps
-
9
Russian Twist (Dumbbell)
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-10 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
-
3
Calf Raise (Machine)
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Dragon Flag
3
AMRAP
-
8
Decline Crunch (Weighted)
2
20 reps
-
9
Russian Twist (Dumbbell)
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-10 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
-
3
Calf Raise (Machine)
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Dragon Flag
3
AMRAP
-
8
Decline Crunch (Weighted)
2
20 reps
-
9
Russian Twist (Dumbbell)
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-10 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
-
3
Calf Raise (Machine)
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Dragon Flag
3
AMRAP
-
8
Decline Crunch (Weighted)
2
20 reps
-
9
Russian Twist (Dumbbell)
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-10 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
-
3
Calf Raise (Machine)
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Dragon Flag
3
AMRAP
-
8
Decline Crunch (Weighted)
2
20 reps
-
9
Russian Twist (Dumbbell)
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-10 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
-
3
Calf Raise (Machine)
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Dragon Flag
3
AMRAP
-
8
Decline Crunch (Weighted)
2
20 reps
-
9
Russian Twist (Dumbbell)
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-10 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
-
3
Calf Raise (Machine)
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Dragon Flag
3
AMRAP
-
8
Decline Crunch (Weighted)
2
20 reps
-
9
Russian Twist (Dumbbell)
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-10 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
-
3
Calf Raise (Machine)
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Dragon Flag
3
AMRAP
-
8
Decline Crunch (Weighted)
2
20 reps
-
9
Russian Twist (Dumbbell)
2
30 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
2
6-10 reps
-
2
Stiff Leg Deadlift
2
4-8 reps
-
3
Calf Raise (Machine)
3
8-12 reps
-
4
Leg Extension
2
8-12 reps
-
5
Seated Hamstring Curl
2
6-10 reps
-
6
Hip Adductor (Machine)
2
8-12 reps
-
7
Dragon Flag
3
AMRAP
-
8
Decline Crunch (Weighted)
2
20 reps
-
9
Russian Twist (Dumbbell)
2
30 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
-
3
Pec Deck (Machine)
2 Sets
6-10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6
Single Arm Tricep Extension (Cable)
2 Sets
6-10 Reps
-
Day 4
1
Incline Bench Press (Dumbbell)
3 Sets
4-8 Reps
-
2
Seated Shoulder Press (Dumbbell)
2 Sets
6-10 Reps
-
3
Pec Deck (Machine)
2 Sets
6-10 Reps
-
4
Overhead Tricep Extension (Cable)
3 Sets
6-10 Reps
-
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
-
6
Single Arm Tricep Extension (Cable)
2 Sets
6-10 Reps
-
Day 2
1
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
-
2
Pull-Up (Weighted)
2 Sets
4-8 Reps
-
3
Seated Row (Cable)
2 Sets
6-10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
6-10 Reps
-
5
Reverse Curl (Barbell)
3 Sets
6-10 Reps
-
Day 5
1
Preacher Curl (Dumbbell)
2 Sets
6-10 Reps
-
2
Pull-Up (Weighted)
2 Sets
4-8 Reps
-
3
Seated Row (Cable)
2 Sets
6-10 Reps
-
4
Chest Supported Row (Machine)
3 Sets
6-10 Reps
-
5
Reverse Curl (Barbell)
3 Sets
6-10 Reps
-
Day 3
1
Pendulum Squat
2 Sets
6-10 Reps
-
2
Stiff Leg Deadlift
2 Sets
4-8 Reps
-
3
Calf Raise (Machine)
3 Sets
8-12 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Seated Hamstring Curl
2 Sets
6-10 Reps
-
6
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
7
Dragon Flag
3 Sets
AMRAP
-
8
Decline Crunch (Weighted)
2 Sets
20 Reps
-
9
Russian Twist (Dumbbell)
2 Sets
30 Reps
-
Day 6
1
Pendulum Squat
2 Sets
6-10 Reps
-
2
Stiff Leg Deadlift
2 Sets
4-8 Reps
-
3
Calf Raise (Machine)
3 Sets
8-12 Reps
-
4
Leg Extension
2 Sets
8-12 Reps
-
5
Seated Hamstring Curl
2 Sets
6-10 Reps
-
6
Hip Adductor (Machine)
2 Sets
8-12 Reps
-
7
Dragon Flag
3 Sets
AMRAP
-
8
Decline Crunch (Weighted)
2 Sets
20 Reps
-
9
Russian Twist (Dumbbell)
2 Sets
30 Reps
-