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5/6 day PPL

by Tom_H_951018

Program Description

This is a low volume high intensity program. Bicep work will be on push days and triceps on pull days so that they are most fresh. Can be run for six days straight or 5 days asynchronously for recovery. This is my personal program and may not fit your exact needs and wants in a program. I hope this a decent starting point to work from though.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Nov 04, 2025 06:00
  • Last Edited
    Nov 04, 2025 06:32
Muscle Engagement
Front
Back
MuscleSet
Upper Back
14.9%
Biceps
10.4%
Triceps
9.7%
Hamstrings
8.4%
Lats
8.4%
Front Delts
7.8%
Middle Delts
7.8%
Quadriceps
6.8%
Chest
6.5%
Abs
4.5%
Rear Delts
3.9%
Glutes
3.6%
Calves
3.2%
Forearms
1.3%
Adductors
1.3%
Lower Back
1.3%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lateral Raise (Cable)
2
5-8 reps
-
5
Seated Dumbbell Curl
2
5-8 reps
-
6
Preacher Curl (EZ Bar)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lateral Raise (Cable)
2
5-8 reps
-
5
Seated Dumbbell Curl
2
5-8 reps
-
6
Preacher Curl (EZ Bar)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lateral Raise (Cable)
2
5-8 reps
-
5
Seated Dumbbell Curl
2
5-8 reps
-
6
Preacher Curl (EZ Bar)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lateral Raise (Cable)
2
5-8 reps
-
5
Seated Dumbbell Curl
2
5-8 reps
-
6
Preacher Curl (EZ Bar)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lateral Raise (Cable)
2
5-8 reps
-
5
Seated Dumbbell Curl
2
5-8 reps
-
6
Preacher Curl (EZ Bar)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lateral Raise (Cable)
2
5-8 reps
-
5
Seated Dumbbell Curl
2
5-8 reps
-
6
Preacher Curl (EZ Bar)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lateral Raise (Cable)
2
5-8 reps
-
5
Seated Dumbbell Curl
2
5-8 reps
-
6
Preacher Curl (EZ Bar)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lateral Raise (Cable)
2
5-8 reps
-
5
Seated Dumbbell Curl
2
5-8 reps
-
6
Preacher Curl (EZ Bar)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lateral Raise (Cable)
2
5-8 reps
-
5
Seated Dumbbell Curl
2
5-8 reps
-
6
Preacher Curl (EZ Bar)
2
5-8 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
2
5-8 reps
-
2
Pec Deck (Machine)
2
8-12 reps
-
3
Shoulder Press (Machine)
2
5-8 reps
-
4
Lateral Raise (Cable)
2
5-8 reps
-
5
Seated Dumbbell Curl
2
5-8 reps
-
6
Preacher Curl (EZ Bar)
2
5-8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
4-6 reps
-
2
Dumbbell Row
2
8-12 reps
-
3
T-Bar Row
2
5-8 reps
-
4
Shrug (Dumbbell)
2
8-12 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
Standing Calf Raise
2
8-12 reps
-
3
Single-Leg Leg Curl
3
5-8 reps
-
4
Romanian Deadlift (Barbell)
1
5-8 reps
-
5
Single Leg Leg Extension
2
5-8 reps
-
6
Squat (Smith Machine)
2
5-8 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
Standing Calf Raise
2
8-12 reps
-
3
Single-Leg Leg Curl
3
5-8 reps
-
4
Romanian Deadlift (Barbell)
1
5-8 reps
-
5
Single Leg Leg Extension
2
5-8 reps
-
6
Squat (Smith Machine)
2
5-8 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
Standing Calf Raise
2
8-12 reps
-
3
Single-Leg Leg Curl
3
5-8 reps
-
4
Romanian Deadlift (Barbell)
1
5-8 reps
-
5
Single Leg Leg Extension
2
5-8 reps
-
6
Squat (Smith Machine)
2
5-8 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
Standing Calf Raise
2
8-12 reps
-
3
Single-Leg Leg Curl
3
5-8 reps
-
4
Romanian Deadlift (Barbell)
1
5-8 reps
-
5
Single Leg Leg Extension
2
5-8 reps
-
6
Squat (Smith Machine)
2
5-8 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
Standing Calf Raise
2
8-12 reps
-
3
Single-Leg Leg Curl
3
5-8 reps
-
4
Romanian Deadlift (Barbell)
1
5-8 reps
-
5
Single Leg Leg Extension
2
5-8 reps
-
6
Squat (Smith Machine)
2
5-8 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
Standing Calf Raise
2
8-12 reps
-
3
Single-Leg Leg Curl
3
5-8 reps
-
4
Romanian Deadlift (Barbell)
1
5-8 reps
-
5
Single Leg Leg Extension
2
5-8 reps
-
6
Squat (Smith Machine)
2
5-8 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
Standing Calf Raise
2
8-12 reps
-
3
Single-Leg Leg Curl
3
5-8 reps
-
4
Romanian Deadlift (Barbell)
1
5-8 reps
-
5
Single Leg Leg Extension
2
5-8 reps
-
6
Squat (Smith Machine)
2
5-8 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
Standing Calf Raise
2
8-12 reps
-
3
Single-Leg Leg Curl
3
5-8 reps
-
4
Romanian Deadlift (Barbell)
1
5-8 reps
-
5
Single Leg Leg Extension
2
5-8 reps
-
6
Squat (Smith Machine)
2
5-8 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
Standing Calf Raise
2
8-12 reps
-
3
Single-Leg Leg Curl
3
5-8 reps
-
4
Romanian Deadlift (Barbell)
1
5-8 reps
-
5
Single Leg Leg Extension
2
5-8 reps
-
6
Squat (Smith Machine)
2
5-8 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
Standing Calf Raise
2
8-12 reps
-
3
Single-Leg Leg Curl
3
5-8 reps
-
4
Romanian Deadlift (Barbell)
1
5-8 reps
-
5
Single Leg Leg Extension
2
5-8 reps
-
6
Squat (Smith Machine)
2
5-8 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Lateral Raise (Cable)
2
5-8 reps
-
3
Incline Bench Press (Barbell)
2
5-8 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Seated Dumbbell Curl
2
5-8 reps
-
6
Preacher Curl (EZ Bar)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Lateral Raise (Cable)
2
5-8 reps
-
3
Incline Bench Press (Barbell)
2
5-8 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Seated Dumbbell Curl
2
5-8 reps
-
6
Preacher Curl (EZ Bar)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Lateral Raise (Cable)
2
5-8 reps
-
3
Incline Bench Press (Barbell)
2
5-8 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Seated Dumbbell Curl
2
5-8 reps
-
6
Preacher Curl (EZ Bar)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Lateral Raise (Cable)
2
5-8 reps
-
3
Incline Bench Press (Barbell)
2
5-8 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Seated Dumbbell Curl
2
5-8 reps
-
6
Preacher Curl (EZ Bar)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Lateral Raise (Cable)
2
5-8 reps
-
3
Incline Bench Press (Barbell)
2
5-8 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Seated Dumbbell Curl
2
5-8 reps
-
6
Preacher Curl (EZ Bar)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Lateral Raise (Cable)
2
5-8 reps
-
3
Incline Bench Press (Barbell)
2
5-8 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Seated Dumbbell Curl
2
5-8 reps
-
6
Preacher Curl (EZ Bar)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Lateral Raise (Cable)
2
5-8 reps
-
3
Incline Bench Press (Barbell)
2
5-8 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Seated Dumbbell Curl
2
5-8 reps
-
6
Preacher Curl (EZ Bar)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Lateral Raise (Cable)
2
5-8 reps
-
3
Incline Bench Press (Barbell)
2
5-8 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Seated Dumbbell Curl
2
5-8 reps
-
6
Preacher Curl (EZ Bar)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Lateral Raise (Cable)
2
5-8 reps
-
3
Incline Bench Press (Barbell)
2
5-8 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Seated Dumbbell Curl
2
5-8 reps
-
6
Preacher Curl (EZ Bar)
2
5-8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
2
5-8 reps
-
2
Lateral Raise (Cable)
2
5-8 reps
-
3
Incline Bench Press (Barbell)
2
5-8 reps
-
4
Pec Deck (Machine)
2
8-12 reps
-
5
Seated Dumbbell Curl
2
5-8 reps
-
6
Preacher Curl (EZ Bar)
2
5-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Shrug (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
4-6 reps
-
4
Dumbbell Row
2
8-12 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Shrug (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
4-6 reps
-
4
Dumbbell Row
2
8-12 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Shrug (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
4-6 reps
-
4
Dumbbell Row
2
8-12 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Shrug (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
4-6 reps
-
4
Dumbbell Row
2
8-12 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Shrug (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
4-6 reps
-
4
Dumbbell Row
2
8-12 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Shrug (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
4-6 reps
-
4
Dumbbell Row
2
8-12 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Shrug (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
4-6 reps
-
4
Dumbbell Row
2
8-12 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Shrug (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
4-6 reps
-
4
Dumbbell Row
2
8-12 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Shrug (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
4-6 reps
-
4
Dumbbell Row
2
8-12 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
2
5-8 reps
-
2
Shrug (Dumbbell)
2
8-12 reps
-
3
Pull-Up (Weighted)
2
4-6 reps
-
4
Dumbbell Row
2
8-12 reps
-
5
JM Press (Smith Machine)
2
8-12 reps
-
6
Overhead Tricep Extension (Cable)
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
Standing Calf Raise
2
8-12 reps
-
3
Single Leg Leg Extension
2
5-8 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Single-Leg Leg Curl
3
5-8 reps
-
6
Romanian Deadlift (Barbell)
1
5-8 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
Standing Calf Raise
2
8-12 reps
-
3
Single Leg Leg Extension
2
5-8 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Single-Leg Leg Curl
3
5-8 reps
-
6
Romanian Deadlift (Barbell)
1
5-8 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
Standing Calf Raise
2
8-12 reps
-
3
Single Leg Leg Extension
2
5-8 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Single-Leg Leg Curl
3
5-8 reps
-
6
Romanian Deadlift (Barbell)
1
5-8 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
Standing Calf Raise
2
8-12 reps
-
3
Single Leg Leg Extension
2
5-8 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Single-Leg Leg Curl
3
5-8 reps
-
6
Romanian Deadlift (Barbell)
1
5-8 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
Standing Calf Raise
2
8-12 reps
-
3
Single Leg Leg Extension
2
5-8 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Single-Leg Leg Curl
3
5-8 reps
-
6
Romanian Deadlift (Barbell)
1
5-8 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
Standing Calf Raise
2
8-12 reps
-
3
Single Leg Leg Extension
2
5-8 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Single-Leg Leg Curl
3
5-8 reps
-
6
Romanian Deadlift (Barbell)
1
5-8 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
Standing Calf Raise
2
8-12 reps
-
3
Single Leg Leg Extension
2
5-8 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Single-Leg Leg Curl
3
5-8 reps
-
6
Romanian Deadlift (Barbell)
1
5-8 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
Standing Calf Raise
2
8-12 reps
-
3
Single Leg Leg Extension
2
5-8 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Single-Leg Leg Curl
3
5-8 reps
-
6
Romanian Deadlift (Barbell)
1
5-8 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
Standing Calf Raise
2
8-12 reps
-
3
Single Leg Leg Extension
2
5-8 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Single-Leg Leg Curl
3
5-8 reps
-
6
Romanian Deadlift (Barbell)
1
5-8 reps
-
7
Cable Crunch
2
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Reverse Pec Deck
2
8-12 reps
-
2
Standing Calf Raise
2
8-12 reps
-
3
Single Leg Leg Extension
2
5-8 reps
-
4
Squat (Smith Machine)
2
5-8 reps
-
5
Single-Leg Leg Curl
3
5-8 reps
-
6
Romanian Deadlift (Barbell)
1
5-8 reps
-
7
Cable Crunch
2
8-12 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
-
2
Pec Deck (Machine)
2 Sets
8-12 Reps
-
3
Shoulder Press (Machine)
2 Sets
5-8 Reps
-
4
Lateral Raise (Cable)
2 Sets
5-8 Reps
-
5
Seated Dumbbell Curl
2 Sets
5-8 Reps
-
6
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
-
Day 2
1
Pull-Up (Weighted)
2 Sets
4-6 Reps
-
2
Dumbbell Row
2 Sets
8-12 Reps
-
3
T-Bar Row
2 Sets
5-8 Reps
-
4
Shrug (Dumbbell)
2 Sets
8-12 Reps
-
5
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
Day 4
1
Shoulder Press (Machine)
2 Sets
5-8 Reps
-
2
Lateral Raise (Cable)
2 Sets
5-8 Reps
-
3
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
-
4
Pec Deck (Machine)
2 Sets
8-12 Reps
-
5
Seated Dumbbell Curl
2 Sets
5-8 Reps
-
6
Preacher Curl (EZ Bar)
2 Sets
5-8 Reps
-
Day 5
1
T-Bar Row
2 Sets
5-8 Reps
-
2
Shrug (Dumbbell)
2 Sets
8-12 Reps
-
3
Pull-Up (Weighted)
2 Sets
4-6 Reps
-
4
Dumbbell Row
2 Sets
8-12 Reps
-
5
JM Press (Smith Machine)
2 Sets
8-12 Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
-
Day 6
1
Reverse Pec Deck
2 Sets
8-12 Reps
-
2
Standing Calf Raise
2 Sets
8-12 Reps
-
3
Single Leg Leg Extension
2 Sets
5-8 Reps
-
4
Squat (Smith Machine)
2 Sets
5-8 Reps
-
5
Single-Leg Leg Curl
3 Sets
5-8 Reps
-
6
Romanian Deadlift (Barbell)
1 Set
5-8 Reps
-
7
Cable Crunch
2 Sets
8-12 Reps
-
Day 3
1
Reverse Pec Deck
2 Sets
8-12 Reps
-
2
Standing Calf Raise
2 Sets
8-12 Reps
-
3
Single-Leg Leg Curl
3 Sets
5-8 Reps
-
4
Romanian Deadlift (Barbell)
1 Set
5-8 Reps
-
5
Single Leg Leg Extension
2 Sets
5-8 Reps
-
6
Squat (Smith Machine)
2 Sets
5-8 Reps
-
7
Cable Crunch
2 Sets
8-12 Reps
-