Program Description
PPLUL
Program Overview
- LevelIntermediate
- GoalBodybuilding, Powerbuilding
- EquipmentFull Gym
- Program Length16 weeks
- Time Per Workout60 minutes
- CreatedApr 07, 2025 10:41
- Last EditedJun 18, 2025 12:54
Summary
Unleash your inner champion with the Phat APE PPLUL program, designed specifically for those ready to sculpt a veiny physique and dominate the weights. Over 16 weeks, this 5-day split combines heavy compound lifts like deadlifts and squats with targeted isolation exercises to maximize muscle growth and definition. Each session is meticulously crafted to push your limits, ensuring you build strength and size while honing your technique. Get ready to transform your body and embrace the triumphant chad within!
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Machine)
2
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Machine)
2
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Machine)
2
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
6 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
4 reps
-
2
Pull-Up (Bodyweight)
3
AMRAP
-
3
Chest Supported Row (Machine)
3
12-15 reps
-
4
Face Pull
3
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
4 reps
-
2
Pull-Up (Bodyweight)
2
AMRAP
-
3
Chest Supported Row (Machine)
2
12-15 reps
-
4
Face Pull
2
12-15 reps
-
5
Incline Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
6
Hammer Curl (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Lateral Raise (Cable)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
2
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Lateral Raise (Cable)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Lateral Raise (Cable)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Seated Shoulder Press (Dumbbell)
3
12 reps
-
3
Incline Bench Press (Dumbbell)
3
12 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
7 reps
-
2
Seated Shoulder Press (Dumbbell)
3
10 reps
-
3
Incline Bench Press (Dumbbell)
3
10 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Lateral Raise (Cable)
3
12-15 reps
-
5
Overhead Tricep Extension (Cable)
3
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Seated Shoulder Press (Dumbbell)
2
8 reps
-
3
Incline Bench Press (Dumbbell)
2
8 reps
-
4
Lateral Raise (Cable)
2
12-15 reps
-
5
Overhead Tricep Extension (Cable)
2
12-15 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
6
Knee Raise (Captain's Chair)
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Leg Extension
2
12-15 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
6
Knee Raise (Captain's Chair)
2
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Leg Extension
2
12-15 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Leg Extension
2
12-15 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7 reps
-
2
Romanian Deadlift (Barbell)
3
12 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
10 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
12-15 reps
-
4
Lying Leg Curl
3
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
5 reps
-
2
Romanian Deadlift (Barbell)
2
8 reps
-
3
Leg Extension
2
12-15 reps
-
4
Lying Leg Curl
2
12-15 reps
-
5
Standing Calf Raise
1
5
12-15 reps
7-9 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Barbell Row
3
8-11 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Barbell Row
3
8-11 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Chest Press (Machine)
3
12-15 reps
-
3
Chest Fly (Machine)
3
12-15 reps
-
4
Barbell Row
3
8-11 reps
-
5
EZ Bar Upright Row
3
12-15 reps
-
6
Bayesian Curl
3
12-15 reps
-
7
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Chest Press (Machine)
2
12-15 reps
-
3
Chest Fly (Machine)
2
12-15 reps
-
4
Barbell Row
2
8-11 reps
-
5
EZ Bar Upright Row
2
12-15 reps
-
6
Bayesian Curl
2
12-15 reps
-
7
Overhead Extension (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Chest Fly (Machine)
3
12-15 reps
-
3
Barbell Row
3
8-11 reps
-
4
EZ Bar Upright Row
3
12-15 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-11 reps
-
3
EZ Bar Upright Row
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Barbell Row
3
8-11 reps
-
3
EZ Bar Upright Row
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Barbell Row
2
8-11 reps
-
3
EZ Bar Upright Row
2
12-15 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5
Bayesian Curl
2
12-15 reps
-
6
Overhead Extension (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Barbell Row
3
8-11 reps
-
3
EZ Bar Upright Row
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-11 reps
-
3
EZ Bar Upright Row
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Barbell Row
3
8-11 reps
-
3
EZ Bar Upright Row
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Barbell Row
2
8-11 reps
-
3
EZ Bar Upright Row
2
12-15 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5
Bayesian Curl
2
12-15 reps
-
6
Overhead Extension (Dumbbell)
2
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
12 reps
-
2
Barbell Row
3
8-11 reps
-
3
EZ Bar Upright Row
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
10 reps
-
2
Barbell Row
3
8-11 reps
-
3
EZ Bar Upright Row
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8 reps
-
2
Barbell Row
3
8-11 reps
-
3
EZ Bar Upright Row
3
12-15 reps
-
4
Chest Fly (Machine)
3
12-15 reps
-
5
Bayesian Curl
3
12-15 reps
-
6
Overhead Extension (Dumbbell)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
2
8 reps
-
2
Barbell Row
2
8-11 reps
-
3
EZ Bar Upright Row
2
12-15 reps
-
4
Chest Fly (Machine)
2
12-15 reps
-
5
Bayesian Curl
2
12-15 reps
-
6
Overhead Extension (Dumbbell)
2
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
2
Leg Press
3
12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
2
Leg Press
3
8 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
2
Leg Press
2
8 reps
-
3
Hip Adductor (Machine)
2
12-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
2
Leg Press
3
12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
2
Leg Press
3
8 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
2
Leg Press
2
8 reps
-
3
Hip Adductor (Machine)
2
12-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
2
Leg Press
3
12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
2
Leg Press
3
8 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
2
Leg Press
2
8 reps
-
3
Hip Adductor (Machine)
2
12-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
10 reps
-
2
Leg Press
3
12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
2
Leg Press
3
10 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
2
Leg Press
3
8 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Seated Hamstring Curl
3
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
2
Leg Press
2
8 reps
-
3
Hip Adductor (Machine)
2
12-15 reps
-
4
Seated Hamstring Curl
2
12-15 reps
-
5
Calf Raise (Leg Press)
1
5
12-15 reps
7-9 reps
-
-
6
Lateral Raise (Dumbbell)
1
5
12-15 reps
5-7 reps
-
-
Week 1
1 / 16 Weeks
Day 1
1
Deadlift (Barbell)2 Sets
6 Reps
-
2
Pull-Up (Bodyweight)3 Sets
AMRAP
-
3
Chest Supported Row (Machine)3 Sets
12-15 Reps
-
4
Face Pull3 Sets
12-15 Reps
-
5
Incline Curl (Dumbbell)1 Set
5 Sets
12-15 Reps
5-7 Reps
-
-
6
Hammer Curl (Dumbbell)1 Set
5 Sets
12-15 Reps
5-7 Reps
-
-
Day 2
1
Bench Press (Barbell)3 Sets
8 Reps
-
2
Seated Shoulder Press (Dumbbell)3 Sets
12 Reps
-
3
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
4
Lateral Raise (Cable)3 Sets
12-15 Reps
-
5
Overhead Tricep Extension (Cable)3 Sets
12-15 Reps
-
6
V-Handle Tricep Pushdown (Cable)3 Sets
12-15 Reps
-
Day 3
1
Squat (Barbell)3 Sets
7 Reps
-
2
Romanian Deadlift (Barbell)3 Sets
12 Reps
-
3
Leg Extension3 Sets
12-15 Reps
-
4
Lying Leg Curl3 Sets
12-15 Reps
-
5
Standing Calf Raise1 Set
5 Sets
12-15 Reps
7-9 Reps
-
-
6
Knee Raise (Captain's Chair)3 Sets
AMRAP
-
Day 4
1
Incline Bench Press (Dumbbell)3 Sets
12 Reps
-
2
Chest Press (Machine)3 Sets
12-15 Reps
-
3
Chest Fly (Machine)3 Sets
12-15 Reps
-
4
Barbell Row3 Sets
8-11 Reps
-
5
EZ Bar Upright Row3 Sets
12-15 Reps
-
6
Bayesian Curl3 Sets
12-15 Reps
-
7
Overhead Extension (Dumbbell)3 Sets
12-15 Reps
-
Day 5
1
Bulgarian Split Squat (Dumbbell)2 Sets
10 Reps
-
2
Leg Press3 Sets
12 Reps
-
3
Hip Adductor (Machine)3 Sets
12-15 Reps
-
4
Seated Hamstring Curl3 Sets
12-15 Reps
-
5
Calf Raise (Leg Press)1 Set
5 Sets
12-15 Reps
7-9 Reps
-
-
6
Lateral Raise (Dumbbell)1 Set
5 Sets
12-15 Reps
5-7 Reps
-
-