logo
BoostcampPNG

5 days PPLPP

by Soni Tai
2 athletes joined

Program Description

BODY BUILDING

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 06, 2024 09:56
  • Last Edited
    Jun 18, 2025 08:20

Summary

Transform your physique with the 5 Days PPLPP program, a comprehensive 12-week plan designed to optimize your strength and muscle gains. This program features a balanced Push-Pull-Legs split, allowing you to train every muscle group effectively throughout the week. With a mix of compound and isolation exercises, you'll build power and definition, all while utilizing a full gym setup. Commit to this structured routine and watch your progress soar as you unlock your full potential.
BlogBannerPC
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
BlogBannerPC
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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
1
1
5-6 reps
7-8 reps
-
-
2
Incline Bench Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
AD Press (Smith Machine)
1
1
5-6 reps
7-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
2
5-7 reps
-
7
Bayesian Curl
1
7-10 reps
-
8
Bicep Curl (Cable)
1
1
7-10 reps
10-15 reps
-
-
9
Cable Crunch
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
6-8 reps
8-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-15 reps
-
-
3
Lat Pulldown
1
1
7-10 reps
12-18 reps
-
-
4
Reverse Pec Deck
1
1
6-8 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
2
7-10 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
1
7-10 reps
10-15 reps
-
-
8
Leg Raise (Captain's Chair)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
1
4-6 reps
7-10 reps
-
-
2
Romanian Deadlift (Barbell)
1
1
5-7 reps
7-9 reps
-
-
3
Seated Hamstring Curl
1
8-12 reps
-
4
Pendulum Squat
1
1
5-6 reps
7-8 reps
-
-
5
Leg Extension
1
8-12 reps
-
6
Standing Calf Raise
1
1
6-8 reps
8-12 reps
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
1
1
6-7 reps
8-10 reps
-
-
2
Incline Chest Press (Machine)
1
1
6-8 reps
8-12 reps
-
-
3
Pec Deck (Machine)
1
1
6-8 reps
8-12 reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1
1
5-7 reps
8-10 reps
-
-
5
One Arm Lateral Raise (Cable)
2
8-12 reps
-
6
Preacher Curl (EZ Bar)
1
1
5-6 reps
7-10 reps
-
-
7
Incline Curl (Dumbbell)
1
7-10 reps
-
8
Bicep Curl (Cable)
2
8-12 reps
-
9
Cable Crunch
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
1
1
7-9 reps
10-12 reps
-
-
2
T-Bar Row
1
1
7-10 reps
10-12 reps
-
-
3
Power Shrug
2
8-12 reps
-
4
Reverse Pec Deck
1
1
7-10 reps
10-15 reps
-
-
5
JM Press (Smith Machine)
1
1
6-8 reps
8-12 reps
-
-
6
Seated Overhead Extension (EZ Bar)
1
1
7-10 reps
10-15 reps
-
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
8
Decline Sit Up (Bodyweight)
2
10-15 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Smith Machine)
1 Set
1 Set
5-6 Reps
7-8 Reps
-
-
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
5-6 Reps
7-10 Reps
-
-
3
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
4
AD Press (Smith Machine)
1 Set
1 Set
5-6 Reps
7-10 Reps
-
-
5
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
-
6
Preacher Curl (EZ Bar)
2 Sets
5-7 Reps
-
7
Bayesian Curl
1 Set
7-10 Reps
-
8
Bicep Curl (Cable)
1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
9
Cable Crunch
2 Sets
8-12 Reps
-
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
2
T-Bar Row
1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
3
Lat Pulldown
1 Set
1 Set
7-10 Reps
12-18 Reps
-
-
4
Reverse Pec Deck
1 Set
1 Set
6-8 Reps
10-15 Reps
-
-
5
JM Press (Smith Machine)
2 Sets
7-10 Reps
-
6
Seated Overhead Extension (EZ Bar)
1 Set
7-10 Reps
-
7
Incline Pushdown (Cable)
1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
8
Leg Raise (Captain's Chair)
2 Sets
8-12 Reps
-
Day 3
1
Rack Pull (Barbell)
1 Set
1 Set
4-6 Reps
7-10 Reps
-
-
2
Romanian Deadlift (Barbell)
1 Set
1 Set
5-7 Reps
7-9 Reps
-
-
3
Seated Hamstring Curl
1 Set
8-12 Reps
-
4
Pendulum Squat
1 Set
1 Set
5-6 Reps
7-8 Reps
-
-
5
Leg Extension
1 Set
8-12 Reps
-
6
Standing Calf Raise
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
Day 5
1
Close Grip Bench Press (Smith Machine)
1 Set
1 Set
6-7 Reps
8-10 Reps
-
-
2
Incline Chest Press (Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
3
Pec Deck (Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
4
Behind-The-Neck Press (Smith Machine)
1 Set
1 Set
5-7 Reps
8-10 Reps
-
-
5
One Arm Lateral Raise (Cable)
2 Sets
8-12 Reps
-
6
Preacher Curl (EZ Bar)
1 Set
1 Set
5-6 Reps
7-10 Reps
-
-
7
Incline Curl (Dumbbell)
1 Set
7-10 Reps
-
8
Bicep Curl (Cable)
2 Sets
8-12 Reps
-
9
Cable Crunch
2 Sets
8-12 Reps
-
Day 6
1
Underhand Lat Pulldown
1 Set
1 Set
7-9 Reps
10-12 Reps
-
-
2
T-Bar Row
1 Set
1 Set
7-10 Reps
10-12 Reps
-
-
3
Power Shrug
2 Sets
8-12 Reps
-
4
Reverse Pec Deck
1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
5
JM Press (Smith Machine)
1 Set
1 Set
6-8 Reps
8-12 Reps
-
-
6
Seated Overhead Extension (EZ Bar)
1 Set
1 Set
7-10 Reps
10-15 Reps
-
-
7
Incline Pushdown (Cable)
1 Set
6-8 Reps
-
8
Decline Sit Up (Bodyweight)
2 Sets
10-15 Reps
-