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BoostcampPNG

PPLUL (JO Split)

by Alessio M.
1 athletes joined

Program Description

.

Program Overview

  • Level
    Novice
  • Goal
    Muscle & Sculpting, Bodyweight Fitness, Athletics
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    60 minutes
  • Created
    Sep 21, 2025 12:21
  • Last Edited
    Dec 14, 2025 06:32
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Upper Back
11.7%
Front Delts
9.3%
Biceps
8.7%
Lats
8%
Hamstrings
7.3%
Chest
6.7%
Middle Delts
6.7%
Glutes
6.7%
Quadriceps
5.3%
Rear Delts
4.7%
Calves
2.7%
Abductors
2.7%
Forearms
2.3%
Lower Back
2.3%
Adductors
1.3%
Abs
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
4
6-12 reps
RPE 10
4
Lateral Raise (Cable)
4
6-12 reps
RPE 10
5
Shoulder Press (Machine)
2
6-12 reps
RPE 10
6
JM Press
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
4
6-12 reps
RPE 10
4
Lateral Raise (Cable)
4
6-12 reps
RPE 10
5
Shoulder Press (Machine)
2
6-12 reps
RPE 10
6
JM Press
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
4
6-12 reps
RPE 10
4
Lateral Raise (Cable)
4
6-12 reps
RPE 10
5
Shoulder Press (Machine)
2
6-12 reps
RPE 10
6
JM Press
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
2
Chest Fly (Machine)
2
6-12 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
4
6-12 reps
RPE 10
4
Lateral Raise (Cable)
4
6-12 reps
RPE 10
5
Shoulder Press (Machine)
2
6-12 reps
RPE 10
6
JM Press
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
6-12 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
4
6-12 reps
RPE 10
4
Lateral Raise (Cable)
4
6-12 reps
RPE 10
5
Shoulder Press (Machine)
2
6-12 reps
RPE 10
6
Seated Dip (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
6-12 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
4
6-12 reps
RPE 10
4
Lateral Raise (Cable)
4
6-12 reps
RPE 10
5
Shoulder Press (Machine)
2
6-12 reps
RPE 10
6
Seated Dip (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
6-12 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
4
6-12 reps
RPE 10
4
Lateral Raise (Cable)
4
6-12 reps
RPE 10
5
Shoulder Press (Machine)
2
6-12 reps
RPE 10
6
Seated Dip (Machine)
2
6-12 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
2
Chest Press (Machine)
2
6-12 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
4
6-12 reps
RPE 10
4
Lateral Raise (Cable)
4
6-12 reps
RPE 10
5
Shoulder Press (Machine)
2
6-12 reps
RPE 10
6
Seated Dip (Machine)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
2A
T-Bar Row
2
6-12 reps
RPE 10
2B
Kelso Shrug
2
6-12 reps
RPE 10
3
Reverse Pec Deck
2
6-12 reps
RPE 10
4
Seated Dumbbell Curl
2
6-12 reps
RPE 10
5
Single Arm Row (Cable)
4
6-12 reps
RPE 10
6
Hammer Curl (Cable)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
2A
T-Bar Row
2
6-12 reps
RPE 10
2B
Kelso Shrug
2
6-12 reps
RPE 10
3
Reverse Pec Deck
2
6-12 reps
RPE 10
4
Seated Dumbbell Curl
2
6-12 reps
RPE 10
5
Single Arm Row (Cable)
4
6-12 reps
RPE 10
6
Hammer Curl (Cable)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
2A
T-Bar Row
2
6-12 reps
RPE 10
2B
Kelso Shrug
2
6-12 reps
RPE 10
3
Reverse Pec Deck
2
6-12 reps
RPE 10
4
Seated Dumbbell Curl
2
6-12 reps
RPE 10
5
Single Arm Row (Cable)
4
6-12 reps
RPE 10
6
Hammer Curl (Cable)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
2A
T-Bar Row
2
6-12 reps
RPE 10
2B
Kelso Shrug
2
6-12 reps
RPE 10
3
Reverse Pec Deck
2
6-12 reps
RPE 10
4
Seated Dumbbell Curl
2
6-12 reps
RPE 10
5
Single Arm Row (Cable)
4
6-12 reps
RPE 10
6
Hammer Curl (Cable)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
2A
T-Bar Row
2
6-12 reps
RPE 10
2B
Kelso Shrug
2
6-12 reps
RPE 10
3
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
5
Single Arm Row (Cable)
4
6-12 reps
RPE 10
6
Hammer Curl (Cable)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
2A
T-Bar Row
2
6-12 reps
RPE 10
2B
Kelso Shrug
2
6-12 reps
RPE 10
3
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
5
Single Arm Row (Cable)
4
6-12 reps
RPE 10
6
Hammer Curl (Cable)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
2A
T-Bar Row
2
6-12 reps
RPE 10
2B
Kelso Shrug
2
6-12 reps
RPE 10
3
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
5
Single Arm Row (Cable)
4
6-12 reps
RPE 10
6
Hammer Curl (Cable)
2
6-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
2A
T-Bar Row
2
6-12 reps
RPE 10
2B
Kelso Shrug
2
6-12 reps
RPE 10
3
Rear Delt Fly (Cable)
2
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
5
Single Arm Row (Cable)
4
6-12 reps
RPE 10
6
Hammer Curl (Cable)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-12 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Leg Press
2
6-12 reps
RPE 10
4
Hamstring Curl
2
6-12 reps
RPE 10
5
Stiff Leg Deadlift
1
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-12 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Leg Press
2
6-12 reps
RPE 10
4
Hamstring Curl
2
6-12 reps
RPE 10
5
Stiff Leg Deadlift
1
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-12 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Leg Press
2
6-12 reps
RPE 10
4
Hamstring Curl
2
6-12 reps
RPE 10
5
Stiff Leg Deadlift
1
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-12 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Leg Press
2
6-12 reps
RPE 10
4
Hamstring Curl
2
6-12 reps
RPE 10
5
Stiff Leg Deadlift
1
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-12 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Leg Press
2
6-12 reps
RPE 10
4
Hamstring Curl
2
6-12 reps
RPE 10
5
Stiff Leg Deadlift
1
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-12 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Leg Press
2
6-12 reps
RPE 10
4
Hamstring Curl
2
6-12 reps
RPE 10
5
Stiff Leg Deadlift
1
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-12 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Leg Press
2
6-12 reps
RPE 10
4
Hamstring Curl
2
6-12 reps
RPE 10
5
Stiff Leg Deadlift
1
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-12 reps
RPE 10
2
Leg Extension
2
6-12 reps
RPE 10
3
Leg Press
2
6-12 reps
RPE 10
4
Hamstring Curl
2
6-12 reps
RPE 10
5
Stiff Leg Deadlift
1
6-12 reps
RPE 10
6
Hip Adductor (Machine)
2
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
4
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
5
Bench Press (Barbell)
1
6-12 reps
RPE 10
6
Lateral Raise (Cable)
4
6-12 reps
RPE 10
7A
T-Bar Row
2
6-12 reps
RPE 10
7B
Kelso Shrug
2
6-12 reps
RPE 10
8
JM Press
1
6-12 reps
RPE 10
9
Hammer Curl (Cable)
1
6-12 reps
RPE 10
10
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
4
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
5
Bench Press (Barbell)
1
6-12 reps
RPE 10
6
Lateral Raise (Cable)
4
6-12 reps
RPE 10
7A
T-Bar Row
2
6-12 reps
RPE 10
7B
Kelso Shrug
2
6-12 reps
RPE 10
8
JM Press
1
6-12 reps
RPE 10
9
Hammer Curl (Cable)
1
6-12 reps
RPE 10
10
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
4
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
5
Bench Press (Barbell)
1
6-12 reps
RPE 10
6
Lateral Raise (Cable)
4
6-12 reps
RPE 10
7A
T-Bar Row
2
6-12 reps
RPE 10
7B
Kelso Shrug
2
6-12 reps
RPE 10
8
JM Press
1
6-12 reps
RPE 10
9
Hammer Curl (Cable)
1
6-12 reps
RPE 10
10
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
4
6-12 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6-12 reps
RPE 10
5
Bench Press (Barbell)
1
6-12 reps
RPE 10
6
Lateral Raise (Cable)
4
6-12 reps
RPE 10
7A
T-Bar Row
2
6-12 reps
RPE 10
7B
Kelso Shrug
2
6-12 reps
RPE 10
8
JM Press
1
6-12 reps
RPE 10
9
Hammer Curl (Cable)
1
6-12 reps
RPE 10
10
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
4
6-12 reps
RPE 10
4
Seated Dumbbell Curl
2
6-12 reps
RPE 10
5
Bench Press (Barbell)
1
6-12 reps
RPE 10
6
Lateral Raise (Cable)
4
6-12 reps
RPE 10
7A
T-Bar Row
2
6-12 reps
RPE 10
7B
Kelso Shrug
2
6-12 reps
RPE 10
8
Seated Dip (Machine)
1
6-12 reps
RPE 10
9
Hammer Curl (Cable)
1
6-12 reps
RPE 10
10
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
4
6-12 reps
RPE 10
4
Seated Dumbbell Curl
2
6-12 reps
RPE 10
5
Bench Press (Barbell)
1
6-12 reps
RPE 10
6
Lateral Raise (Cable)
4
6-12 reps
RPE 10
7A
T-Bar Row
2
6-12 reps
RPE 10
7B
Kelso Shrug
2
6-12 reps
RPE 10
8
Seated Dip (Machine)
1
6-12 reps
RPE 10
9
Hammer Curl (Cable)
1
6-12 reps
RPE 10
10
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
4
6-12 reps
RPE 10
4
Seated Dumbbell Curl
2
6-12 reps
RPE 10
5
Bench Press (Barbell)
1
6-12 reps
RPE 10
6
Lateral Raise (Cable)
4
6-12 reps
RPE 10
7A
T-Bar Row
2
6-12 reps
RPE 10
7B
Kelso Shrug
2
6-12 reps
RPE 10
8
Seated Dip (Machine)
1
6-12 reps
RPE 10
9
Hammer Curl (Cable)
1
6-12 reps
RPE 10
10
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6-12 reps
RPE 10
2
Wide Grip Lat Pulldown
2
6-12 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
4
6-12 reps
RPE 10
4
Seated Dumbbell Curl
2
6-12 reps
RPE 10
5
Bench Press (Barbell)
1
6-12 reps
RPE 10
6
Lateral Raise (Cable)
4
6-12 reps
RPE 10
7A
T-Bar Row
2
6-12 reps
RPE 10
7B
Kelso Shrug
2
6-12 reps
RPE 10
8
Seated Dip (Machine)
1
6-12 reps
RPE 10
9
Hammer Curl (Cable)
1
6-12 reps
RPE 10
10
Reverse Pec Deck
1
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-12 reps
RPE 10
2
Hamstring Curl
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
2
6-12 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Leg Press
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-12 reps
RPE 10
2
Hamstring Curl
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
2
6-12 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Leg Press
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-12 reps
RPE 10
2
Hamstring Curl
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
2
6-12 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Leg Press
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-12 reps
RPE 10
2
Hamstring Curl
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
2
6-12 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Leg Press
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-12 reps
RPE 10
2
Hamstring Curl
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
2
6-12 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Leg Press
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-12 reps
RPE 10
2
Hamstring Curl
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
2
6-12 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Leg Press
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-12 reps
RPE 10
2
Hamstring Curl
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
2
6-12 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Leg Press
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Standing Calf Raise
2
6-12 reps
RPE 10
2
Hamstring Curl
2
6-12 reps
RPE 10
3
Stiff Leg Deadlift
2
6-12 reps
RPE 10
4
Leg Extension
2
6-12 reps
RPE 10
5
Leg Press
2
6-12 reps
RPE 10
6
Hip Abductor (Machine)
2
6-12 reps
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
2 Sets
6-12 Reps
@10
2
Chest Fly (Machine)
2 Sets
6-12 Reps
@10
3
Single Arm Tricep Extension (Cable)
4 Sets
6-12 Reps
@10
4
Lateral Raise (Cable)
4 Sets
6-12 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6-12 Reps
@10
6
JM Press
2 Sets
6-12 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
6-12 Reps
@10
2A
T-Bar Row
2 Sets
6-12 Reps
@10
2B
Kelso Shrug
2 Sets
6-12 Reps
@10
3
Reverse Pec Deck
2 Sets
6-12 Reps
@10
4
Seated Dumbbell Curl
2 Sets
6-12 Reps
@10
5
Single Arm Row (Cable)
4 Sets
6-12 Reps
@10
6
Hammer Curl (Cable)
2 Sets
6-12 Reps
@10
Day 3
1
Standing Calf Raise
2 Sets
6-12 Reps
@10
2
Leg Extension
2 Sets
6-12 Reps
@10
3
Leg Press
2 Sets
6-12 Reps
@10
4
Hamstring Curl
2 Sets
6-12 Reps
@10
5
Stiff Leg Deadlift
1 Set
6-12 Reps
@10
6
Hip Adductor (Machine)
2 Sets
6-12 Reps
@10
Day 4
1
Incline Bench Press (Smith Machine)
2 Sets
6-12 Reps
@10
2
Wide Grip Lat Pulldown
2 Sets
6-12 Reps
@10
3
Single Arm Tricep Extension (Cable)
4 Sets
6-12 Reps
@10
4
Preacher Curl (EZ Bar)
2 Sets
6-12 Reps
@10
5
Bench Press (Barbell)
1 Set
6-12 Reps
@10
6
Lateral Raise (Cable)
4 Sets
6-12 Reps
@10
7A
T-Bar Row
2 Sets
6-12 Reps
@10
7B
Kelso Shrug
2 Sets
6-12 Reps
@10
8
JM Press
1 Set
6-12 Reps
@10
9
Hammer Curl (Cable)
1 Set
6-12 Reps
@10
10
Reverse Pec Deck
1 Set
6-12 Reps
@10
Day 5
1
Standing Calf Raise
2 Sets
6-12 Reps
@10
2
Hamstring Curl
2 Sets
6-12 Reps
@10
3
Stiff Leg Deadlift
2 Sets
6-12 Reps
@10
4
Leg Extension
2 Sets
6-12 Reps
@10
5
Leg Press
2 Sets
6-12 Reps
@10
6
Hip Abductor (Machine)
2 Sets
6-12 Reps
@10