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Cadi PPLUL

by Ctheonly1

Program Description

BUILD MUSCLE LOOSE FAT!! DELOAD -> only 60% of the weight & 50% of Sets & after deload same weight as before. DON'T -> Up weight while ramping -Weight goes up only if needed to reach rpm in rep range or starting week 6 .

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 28, 2025 12:31
  • Last Edited
    Jun 18, 2025 12:54

Summary

Unlock your strength potential with the Cadi PPLUL program, a comprehensive 8-week journey designed for serious lifters. This 5-day-per-week plan focuses on a Push-Pull-Legs-Upper-Lower split, ensuring balanced muscle development and recovery. Each session is packed with essential compound and isolation exercises, including barbell bench presses and weighted dips, tailored to push your limits and enhance your performance. Equip yourself with a full gym and get ready to transform your physique and boost your strength!
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BlogBannerPC
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-8 reps
RPE 7
2
Wide Grip Lat Pulldown
2
8-12 reps
RPE 8
3
Seated Row (Cable)
3
10-15 reps
RPE 8
4
Upright Row (Cable)
3
8-12 reps
RPE 8
5
Rear Delt Fly (Cable)
1
10-15 reps
RPE 7
6
Neck Work
1
6-30 reps
RPE 7
7
Hanging Leg Raise
2
6-30 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
3
10-15 reps
RPE 9
4
Upright Row (Cable)
3
8-12 reps
RPE 9
5
Rear Delt Fly (Cable)
1
10-15 reps
RPE 9
6
Neck Work
1
6-30 reps
RPE 9
7
Hanging Leg Raise
2
6-30 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Upright Row (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
10-15 reps
RPE 9
6
Neck Work
1
6-30 reps
RPE 9
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
RPE 6
2
Wide Grip Lat Pulldown
2
8-12 reps
RPE 6
3
Seated Row (Cable)
2
10-15 reps
RPE 6
4
Upright Row (Cable)
2
8-12 reps
RPE 6
5
Rear Delt Fly (Cable)
1
10-15 reps
RPE 6
6
Neck Work
1
6-30 reps
RPE 6
7
Hanging Leg Raise
2
6-30 reps
RPE 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Upright Row (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
10-15 reps
RPE 9
6
Neck Work
1
6-30 reps
RPE 9
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Upright Row (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
10-15 reps
RPE 9
6
Neck Work
1
6-30 reps
RPE 9
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
4
5-8 reps
RPE 9
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 9
3
Seated Row (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Upright Row (Cable)
3
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Rear Delt Fly (Cable)
1
10-15 reps
RPE 9
6
Neck Work
1
6-30 reps
RPE 9
7
Hanging Leg Raise
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
RPE 6
2
Wide Grip Lat Pulldown
2
8-12 reps
RPE 6
3
Seated Row (Cable)
2
10-15 reps
RPE 6
4
Upright Row (Cable)
2
8-12 reps
RPE 6
5
Rear Delt Fly (Cable)
1
10-15 reps
RPE 6
6
Neck Work
1
6-30 reps
RPE 6
7
Hanging Leg Raise
2
6-30 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 7
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 8
3
Dip (Weighted)
2
8-12 reps
RPE 8
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 8
5
Hammer Curl
2
8-12 reps
RPE 8
6
Bicep Curl (Cable)
2
10-15 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5-8 reps
RPE 8
2
Incline Bench Press (Dumbbell)
3
6-10 reps
RPE 9
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 9
5
Hammer Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
2
10-15 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 6
3
Dip (Weighted)
2
8-12 reps
RPE 6
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 6
5
Hammer Curl
2
8-12 reps
RPE 6
6
Bicep Curl (Cable)
2
10-15 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Bench Press (Dumbbell)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
3
Dip (Weighted)
3
8-12 reps
RPE 9
4
Tricep Pushdown (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Hammer Curl
3
8-12 reps
RPE 9
6
Bicep Curl (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
5-8 reps
RPE 6
2
Incline Bench Press (Dumbbell)
2
6-10 reps
RPE 6
3
Dip (Weighted)
2
8-12 reps
RPE 6
4
Tricep Pushdown (Cable)
2
10-15 reps
RPE 6
5
Hammer Curl
2
8-12 reps
RPE 6
6
Bicep Curl (Cable)
2
10-15 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 7
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 8
3
Leg Press
2
8-12 reps
RPE 8
4
Lunge (Dumbbell)
2
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 8
6
Lateral Raise (Cable)
2
10-15 reps
RPE 8
7
Cardio
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
3
8-12 reps
RPE 9
4
Lunge (Dumbbell)
2
8-12 reps
RPE 9
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
10-15 reps
RPE 9
7
Cardio
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Cardio
1
10 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 6
3
Leg Press
2
8-12 reps
RPE 6
4
Lunge (Dumbbell)
2
8-12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 6
6
Lateral Raise (Cable)
2
10-15 reps
RPE 6
7
Cardio
1
15 mins
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Cardio
1
15 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Cardio
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
3
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 9
3
Leg Press
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
4
Lunge (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
5
Lateral Raise (Dumbbell)
3
8-12 reps
RPE 9
6
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
7
Cardio
1
20 mins
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
5-8 reps
RPE 6
2
Romanian Deadlift (Barbell)
2
6-10 reps
RPE 6
3
Leg Press
2
8-12 reps
RPE 6
4
Lunge (Dumbbell)
2
8-12 reps
RPE 6
5
Lateral Raise (Dumbbell)
2
8-12 reps
RPE 6
6
Lateral Raise (Cable)
2
10-15 reps
RPE 6
7
Cardio
1
20 mins
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 7
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 8
3
Chin-Up (Weighted)
2
6-10 reps
RPE 8
4
Bench Press (Close Grip)
2
6-10 reps
RPE 8
5
Cable Crunch
2
6-30 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
5-8 reps
RPE 8
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 9
3
Chin-Up (Weighted)
3
6-10 reps
RPE 9
4
Bench Press (Close Grip)
3
6-10 reps
RPE 9
5
Cable Crunch
3
6-30 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 6
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 6
3
Chin-Up (Weighted)
2
6-10 reps
RPE 6
4
Bench Press (Close Grip)
2
6-10 reps
RPE 6
5
Cable Crunch
2
6-30 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Incline Chest Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3
Chin-Up (Weighted)
3
1
6-10 reps
6-10 reps
RPE 9
RPE 10
4
Bench Press (Close Grip)
2
1
6-10 reps
6-10 reps
RPE 9
RPE 10
5
Cable Crunch
2
1
6-30 reps
6-30 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
5-8 reps
RPE 6
2
Incline Chest Press (Machine)
2
8-12 reps
RPE 6
3
Chin-Up (Weighted)
2
6-10 reps
RPE 6
4
Bench Press (Close Grip)
2
6-10 reps
RPE 6
5
Cable Crunch
2
6-30 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
5-8 reps
RPE 7
2
Front Squat (Barbell)
3
6-10 reps
RPE 8
3
Leg Extension
2
10-15 reps
RPE 8
4
Lying Leg Curl
2
10-15 reps
RPE 8
5
Seated Calf Raise
2
8-12 reps
RPE 8
6
Cardio
1
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
5-8 reps
RPE 8
2
Front Squat (Barbell)
3
6-10 reps
RPE 9
3
Leg Extension
3
10-15 reps
RPE 9
4
Lying Leg Curl
3
10-15 reps
RPE 9
5
Seated Calf Raise
3
8-12 reps
RPE 9
6
Cardio
1
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Cardio
1
10 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
5-8 reps
RPE 6
2
Front Squat (Barbell)
2
6-10 reps
RPE 6
3
Leg Extension
2
10-15 reps
RPE 6
4
Lying Leg Curl
2
10-15 reps
RPE 6
5
Seated Calf Raise
2
8-12 reps
RPE 6
6
Cardio
1
10 mins
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Cardio
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Cardio
1
15 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
1
5-8 reps
5-8 reps
RPE 8
RPE 9
2
Front Squat (Barbell)
4
6-10 reps
RPE 9
3
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Seated Calf Raise
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
6
Cardio
1
20 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
2
5-8 reps
RPE 6
2
Front Squat (Barbell)
2
6-10 reps
RPE 6
3
Leg Extension
2
10-15 reps
RPE 6
4
Lying Leg Curl
2
10-15 reps
RPE 6
5
Seated Calf Raise
2
8-12 reps
RPE 6
6
Cardio
1
20 mins
RPE 6
Week 1
1 / 8 Weeks
Day 2
1
Bench Press (Barbell)
3 Sets
5-8 Reps
@7
2
Incline Bench Press (Dumbbell)
2 Sets
6-10 Reps
@8
3
Dip (Weighted)
2 Sets
8-12 Reps
@8
4
Tricep Pushdown (Cable)
2 Sets
10-15 Reps
@8
5
Hammer Curl
2 Sets
8-12 Reps
@8
6
Bicep Curl (Cable)
2 Sets
10-15 Reps
@8
Day 4
1
Overhead Press (Barbell)
2 Sets
5-8 Reps
@7
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@8
3
Chin-Up (Weighted)
2 Sets
6-10 Reps
@8
4
Bench Press (Close Grip)
2 Sets
6-10 Reps
@8
5
Cable Crunch
2 Sets
6-30 Reps
@8
Day 5
1
Trap Bar Deadlift
2 Sets
5-8 Reps
@7
2
Front Squat (Barbell)
3 Sets
6-10 Reps
@8
3
Leg Extension
2 Sets
10-15 Reps
@8
4
Lying Leg Curl
2 Sets
10-15 Reps
@8
5
Seated Calf Raise
2 Sets
8-12 Reps
@8
6
Cardio
1 Set
10 mins
@8
Day 3
1
Squat (Smith Machine)
3 Sets
5-8 Reps
@7
2
Romanian Deadlift (Barbell)
2 Sets
6-10 Reps
@8
3
Leg Press
2 Sets
8-12 Reps
@8
4
Lunge (Dumbbell)
2 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
8-12 Reps
@8
6
Lateral Raise (Cable)
2 Sets
10-15 Reps
@8
7
Cardio
1 Set
10 mins
@8
Day 1
1
T-Bar Row
3 Sets
5-8 Reps
@7
2
Wide Grip Lat Pulldown
2 Sets
8-12 Reps
@8
3
Seated Row (Cable)
3 Sets
10-15 Reps
@8
4
Upright Row (Cable)
3 Sets
8-12 Reps
@8
5
Rear Delt Fly (Cable)
1 Set
10-15 Reps
@7
6
Neck Work
1 Set
6-30 Reps
@7
7
Hanging Leg Raise
2 Sets
6-30 Reps
@8