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BoostcampPNG

Hypertrophy: PPL-PPL

by Thomas V.

Program Description

Push 1 (Chest, Shoulders, Triceps) Pull 1 (Back, Biceps, Forearms) Legs 1 (Legs, Abs) Push 2 (Chest, Shoulders, Triceps) Pull 2 (Back, Biceps, Forearms) Legs 2 (Legs, Abs)

Program Overview

  • Level
    Novice
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    Mar 30, 2025 01:10
  • Last Edited
    May 28, 2025 07:31
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Press (Machine)
3
8-12 reps
-
5
Reverse Pec Deck
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
7
High-To-Low Cable Fly
3
8-12 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
High-To-Low Cable Fly
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
7
Pec Deck (Machine)
3
15-20 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
High-To-Low Cable Fly
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
7
Pec Deck (Machine)
3
15-20 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
High-To-Low Cable Fly
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
7
Pec Deck (Machine)
3
15-20 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
5-8 reps
-
3
Overhead Tricep Extension (Cable)
3
12-15 reps
-
4
High-To-Low Cable Fly
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
7
Pec Deck (Machine)
3
15-20 reps
-
8
Reverse Pec Deck
3
12-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
4
Incline Cable Fly
4
8-12 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Chest Fly (Cable)
4
15-20 reps
-
8
Reverse Pec Deck
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
4
Incline Cable Fly
4
8-12 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Chest Fly (Cable)
4
15-20 reps
-
8
Reverse Pec Deck
3
15-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
8-12 reps
-
3
Single Arm Tricep Extension (Cable)
3
15-20 reps
-
4
Incline Cable Fly
4
8-12 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Overhead Tricep Extension (Cable)
3
15-20 reps
-
7
Chest Fly (Cable)
4
15-20 reps
-
8
Reverse Pec Deck
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Seated Row (Cable)
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Kroc Row
3
8-12 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Shrug (Barbell)
3
12-15 reps
-
8
Pull-Up (Assisted)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
5-8 reps
-
3
Neck Curl
3
12-15 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
7
Seated Row (Cable)
3
12-15 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
5-8 reps
-
3
Neck Curl
3
12-15 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
7
Seated Row (Cable)
3
12-15 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
5-8 reps
-
3
Neck Curl
3
12-15 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
7
Seated Row (Cable)
3
12-15 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
5-8 reps
-
3
Neck Curl
3
12-15 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
7
Seated Row (Cable)
3
12-15 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Neck Curl
3
12-15 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
7
Seated Row (Cable)
3
12-15 reps
-
8
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Neck Curl
3
12-15 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
7
Seated Row (Cable)
3
12-15 reps
-
8
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Assisted)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Neck Curl
3
12-15 reps
-
4
Lat Pulldown
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
7
Seated Row (Cable)
3
12-15 reps
-
8
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Hip Abductor (Machine)
3
12-15 reps
-
3
Leg Extension
3
12-15 reps
-
4
Hip Thrust (Machine)
3
8-12 reps
-
5
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
15-20 reps
-
8
Stairmaster
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
15-20 reps
-
8
Stairmaster
1
15 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Stiff Leg Deadlift
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Leg Extension
3
15-20 reps
-
5
Leg Curl
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
15-20 reps
-
8
Stairmaster
1
15 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Smith Machine)
3
8-12 reps
-
2
Lateral Raise (Cable)
3
12-15 reps
-
3
Overhead Tricep Extension (Cable)
3
8-12 reps
-
4
Chest Press (Machine)
3
5-8 reps
-
5
Rear Delt Fly (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
7
Chest Fly (Cable)
3
12-15 reps
-
8
Shoulder Press (Machine)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
5-8 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4
Incline Chest Press (Smith Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
7
Chest Fly (Cable)
3
15-20 reps
-
8
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
5-8 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4
Incline Chest Press (Smith Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
7
Chest Fly (Cable)
3
15-20 reps
-
8
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
5-8 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4
Incline Chest Press (Smith Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
7
Chest Fly (Cable)
3
15-20 reps
-
8
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Chest Press (Machine)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
5-8 reps
-
3
Skull Crusher (Barbell)
3
12-15 reps
-
4
Incline Chest Press (Smith Machine)
3
8-12 reps
-
5
Lateral Raise (Cable)
3
12-15 reps
-
6
Single Arm Tricep Extension (Cable)
3
12-15 reps
-
7
Chest Fly (Cable)
3
15-20 reps
-
8
Rear Delt Fly (Cable)
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
5-8 reps
-
3
Tricep Pushdown (Cable)
3
15-20 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
7
Chest Fly (Cable)
4
15-20 reps
-
8
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
5-8 reps
-
3
Tricep Pushdown (Cable)
3
15-20 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
7
Chest Fly (Cable)
4
15-20 reps
-
8
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
5-8 reps
-
2
Shoulder Press (Machine)
3
5-8 reps
-
3
Tricep Pushdown (Cable)
3
15-20 reps
-
4
Chest Press (Machine)
4
8-12 reps
-
5
Lateral Raise (Cable)
3
15-20 reps
-
6
Skull Crusher (Barbell)
3
12-15 reps
-
7
Chest Fly (Cable)
4
15-20 reps
-
8
Rear Delt Fly (Cable)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8-12 reps
-
2
Preacher Curl (EZ Bar)
3
8-12 reps
-
3
Kroc Row
3
8-12 reps
-
4
Incline Curl (Dumbbell)
3
8-12 reps
-
5
Single Arm Iso Row
3
12-15 reps
-
6
Hammer Curl (Dumbbell)
3
8-12 reps
-
7
Shrug (Barbell)
3
12-15 reps
-
8
Pull-Up (Assisted)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
5-8 reps
-
3
Neck Extension
3
12-15 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
7
Lat Pulldown
3
12-15 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
5-8 reps
-
3
Neck Extension
3
12-15 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
7
Lat Pulldown
3
12-15 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
5-8 reps
-
3
Neck Extension
3
12-15 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
7
Lat Pulldown
3
12-15 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Kroc Row
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
5-8 reps
-
3
Neck Extension
3
12-15 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Hammer Curl (Dumbbell)
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
7
Lat Pulldown
3
12-15 reps
-
8
Preacher Curl (EZ Bar)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Neck Extension
3
12-15 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
7
Lat Pulldown
3
12-15 reps
-
8
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Neck Extension
3
12-15 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
7
Lat Pulldown
3
12-15 reps
-
8
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
8-12 reps
-
2
Incline Curl (Dumbbell)
3
8-12 reps
-
3
Neck Extension
3
12-15 reps
-
4
Single Arm Iso Row
3
8-12 reps
-
5
Preacher Curl (EZ Bar)
3
12-15 reps
-
6
Shrug (Barbell)
3
12-15 reps
-
7
Lat Pulldown
3
12-15 reps
-
8
Hammer Curl (Dumbbell)
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
5
5-8 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Leg Curl
3
12-15 reps
-
4
Hip Adductor (Machine)
3
12-15 reps
-
5
Lunge (Barbell)
2
8-12 reps
-
6
Standing Calf Raise
3
8-12 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Leg Curl
3
12-15 reps
-
5
Glute Kickback (Cable)
3
12-15 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
12-15 reps
-
8
Stairmaster
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
15-20 reps
-
8
Stairmaster
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
15-20 reps
-
8
Stairmaster
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
3
8-12 reps
-
2
Hip Thrust (Machine)
3
8-12 reps
-
3
Hip Adductor (Machine)
3
12-15 reps
-
4
Leg Curl
3
15-20 reps
-
5
Leg Extension
3
15-20 reps
-
6
Standing Calf Raise
3
15-20 reps
-
7
Decline Crunch (Weighted)
3
15-20 reps
-
8
Stairmaster
1
15 mins
-
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Chest Press (Machine)
3 Sets
8-12 Reps
-
5
Reverse Pec Deck
3 Sets
12-15 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
-
7
High-To-Low Cable Fly
3 Sets
8-12 Reps
-
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
Day 2
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
3
Seated Row (Cable)
3 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Kroc Row
3 Sets
8-12 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Shrug (Barbell)
3 Sets
12-15 Reps
-
8
Pull-Up (Assisted)
3 Sets
8-12 Reps
-
Day 3
1
Leg Press
3 Sets
8-12 Reps
-
2
Hip Abductor (Machine)
3 Sets
12-15 Reps
-
3
Leg Extension
3 Sets
12-15 Reps
-
4
Hip Thrust (Machine)
3 Sets
8-12 Reps
-
5
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
8-12 Reps
-
7
Decline Crunch (Weighted)
3 Sets
12-15 Reps
-
8
Stairmaster
1 Set
15 mins
-
Day 4
1
Incline Chest Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
-
4
Chest Press (Machine)
3 Sets
5-8 Reps
-
5
Rear Delt Fly (Cable)
3 Sets
12-15 Reps
-
6
Single Arm Tricep Extension (Cable)
3 Sets
12-15 Reps
-
7
Chest Fly (Cable)
3 Sets
12-15 Reps
-
8
Shoulder Press (Machine)
3 Sets
8-12 Reps
-
Day 5
1
Lat Pulldown
3 Sets
8-12 Reps
-
2
Preacher Curl (EZ Bar)
3 Sets
8-12 Reps
-
3
Kroc Row
3 Sets
8-12 Reps
-
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
5
Single Arm Iso Row
3 Sets
12-15 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
8-12 Reps
-
7
Shrug (Barbell)
3 Sets
12-15 Reps
-
8
Pull-Up (Assisted)
3 Sets
8-12 Reps
-
Day 6
1
Romanian Deadlift (Barbell)
5 Sets
5-8 Reps
-
2
Hip Thrust (Machine)
3 Sets
8-12 Reps
-
3
Leg Curl
3 Sets
12-15 Reps
-
4
Hip Adductor (Machine)
3 Sets
12-15 Reps
-
5
Lunge (Barbell)
2 Sets
8-12 Reps
-
6
Standing Calf Raise
3 Sets
8-12 Reps
-
7
Decline Crunch (Weighted)
3 Sets
12-15 Reps
-
8
Stairmaster
1 Set
15 mins
-