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BoostcampPNG

High intensity, low-medium volume PPLxUL plan

by mk_jay01

Program Description

This program is meant to make you stronger and maximize muscle gain. With five working days and two rest days, you hit each muscle two times a week hard.

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 27, 2025 03:01
  • Last Edited
    Jun 27, 2025 03:35
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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)
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Chest Fly (Machine)
2
6 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
JM Press (Smith Machine)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Chest Fly (Machine)
2
6 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
JM Press (Smith Machine)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Chest Fly (Machine)
2
6 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
JM Press (Smith Machine)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Pec Deck (Machine)
2
6 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
JM Press (Smith Machine)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Seated Dip (Machine)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Seated Dip (Machine)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Seated Dip (Machine)
2
6 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
1
1
6 reps
6 reps
RPE 9.5
RPE 10
2
Chest Press (Machine)
2
6 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
4
Lateral Raise (Machine)
2
6 reps
RPE 10
5
Shoulder Press (Machine)
2
6 reps
RPE 10
6
Seated Dip (Machine)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6 reps
RPE 10
2
T-Bar Row
2
6 reps
RPE 10
3
Reverse Pec Deck
2
6 reps
RPE 10
4
Seated Dumbbell Curl
2
6 reps
RPE 10
5
Single Arm Row (Cable)
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6 reps
RPE 10
2
T-Bar Row
2
6 reps
RPE 10
3
Reverse Pec Deck
2
6 reps
RPE 10
4
Seated Dumbbell Curl
2
6 reps
RPE 10
5
Single Arm Row (Cable)
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6 reps
RPE 10
2
T-Bar Row
2
6 reps
RPE 10
3
Reverse Pec Deck
2
6 reps
RPE 10
4
Seated Dumbbell Curl
2
6 reps
RPE 10
5
Single Arm Row (Cable)
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6 reps
RPE 10
2
T-Bar Row
2
6 reps
RPE 10
3
Reverse Pec Deck
2
6 reps
RPE 10
4
Seated Dumbbell Curl
2
6 reps
RPE 10
5
Single Arm Row (Cable)
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6 reps
RPE 10
2
Kelso Shrug
2
6 reps
RPE 10
3
Reverse Pec Deck
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Single Arm Row (Cable)
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6 reps
RPE 10
2
Kelso Shrug
2
6 reps
RPE 10
3
Reverse Pec Deck
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Single Arm Row (Cable)
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6 reps
RPE 10
2
Kelso Shrug
2
6 reps
RPE 10
3
Reverse Pec Deck
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Single Arm Row (Cable)
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
2
6 reps
RPE 10
2
Kelso Shrug
2
6 reps
RPE 10
3
Reverse Pec Deck
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Single Arm Row (Cable)
2
6 reps
RPE 10
6
Hammer Curl (Cable)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
7 reps
RPE 10
2
Leg Extension
2
6 reps
RPE 10
3
Leg Press
2
6 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Stiff Leg Deadlift
2
6 reps
RPE 10
6
Hip Adductor (Machine)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
7 reps
RPE 10
2
Leg Extension
2
6 reps
RPE 10
3
Leg Press
2
6 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Stiff Leg Deadlift
2
6 reps
RPE 10
6
Hip Adductor (Machine)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
7 reps
RPE 10
2
Leg Extension
2
6 reps
RPE 10
3
Leg Press
2
6 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Stiff Leg Deadlift
2
6 reps
RPE 10
6
Hip Adductor (Machine)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
7 reps
RPE 10
2
Leg Extension
2
6 reps
RPE 10
3
Leg Press
2
6 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Stiff Leg Deadlift
2
6 reps
RPE 10
6
Hip Adductor (Machine)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
7 reps
RPE 10
2
Leg Extension
2
6 reps
RPE 10
3
Leg Press
2
6 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Stiff Leg Deadlift
2
6 reps
RPE 10
6
Hip Adductor (Machine)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
7 reps
RPE 10
2
Leg Extension
2
6 reps
RPE 10
3
Leg Press
2
6 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Stiff Leg Deadlift
2
6 reps
RPE 10
6
Hip Adductor (Machine)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
7 reps
RPE 10
2
Leg Extension
2
6 reps
RPE 10
3
Leg Press
2
6 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Stiff Leg Deadlift
2
6 reps
RPE 10
6
Hip Adductor (Machine)
2
6 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Calf Raise (Machine)
2
7 reps
RPE 10
2
Leg Extension
2
6 reps
RPE 10
3
Leg Press
2
6 reps
RPE 10
4
Hamstring Curl
2
6 reps
RPE 10
5
Stiff Leg Deadlift
2
6 reps
RPE 10
6
Hip Adductor (Machine)
2
6 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Stair Climber
1
30 mins
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Wide Grip Lat Pulldown
2
6 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Bench Press (Barbell)
1
4 reps
RPE 10
6
Lateral Raise (Machine)
2
6 reps
RPE 10
7
T-Bar Row
2
6 reps
RPE 10
8
JM Press (Smith Machine)
1
6 reps
RPE 10
9
Hammer Curl (Cable)
1
6 reps
RPE 10
10
Reverse Pec Deck
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Wide Grip Lat Pulldown
2
6 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Bench Press (Barbell)
1
4 reps
RPE 10
6
Lateral Raise (Machine)
2
6 reps
RPE 10
7
T-Bar Row
2
6 reps
RPE 10
8
JM Press (Smith Machine)
1
6 reps
RPE 10
9
Hammer Curl (Cable)
1
6 reps
RPE 10
10
Reverse Pec Deck
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Wide Grip Lat Pulldown
2
6 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Bench Press (Barbell)
1
4 reps
RPE 10
6
Lateral Raise (Machine)
2
6 reps
RPE 10
7
T-Bar Row
2
6 reps
RPE 10
8
JM Press (Smith Machine)
1
6 reps
RPE 10
9
Hammer Curl (Cable)
1
6 reps
RPE 10
10
Reverse Pec Deck
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Wide Grip Lat Pulldown
2
6 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
4
Preacher Curl (EZ Bar)
2
6 reps
RPE 10
5
Bench Press (Barbell)
1
4 reps
RPE 10
6
Lateral Raise (Machine)
2
6 reps
RPE 10
7
T-Bar Row
2
6 reps
RPE 10
8
JM Press (Smith Machine)
1
6 reps
RPE 10
9
Hammer Curl (Cable)
1
6 reps
RPE 10
10
Reverse Pec Deck
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Wide Grip Lat Pulldown
2
6 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
4
Seated Dumbbell Curl
2
6 reps
RPE 10
5
Bench Press (Barbell)
1
4 reps
RPE 10
6
Lateral Raise (Machine)
2
6 reps
RPE 10
7
Kelso Shrug
2
6 reps
RPE 10
8
Seated Dip (Machine)
2
6 reps
RPE 10
9
Hammer Curl (Cable)
1
6 reps
RPE 10
10
Reverse Pec Deck
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Wide Grip Lat Pulldown
2
6 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
4
Seated Dumbbell Curl
2
6 reps
RPE 10
5
Bench Press (Barbell)
1
4 reps
RPE 10
6
Lateral Raise (Machine)
2
6 reps
RPE 10
7
Kelso Shrug
2
6 reps
RPE 10
8
Seated Dip (Machine)
2
6 reps
RPE 10
9
Hammer Curl (Cable)
1
6 reps
RPE 10
10
Reverse Pec Deck
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Wide Grip Lat Pulldown
2
6 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
4
Seated Dumbbell Curl
2
6 reps
RPE 10
5
Bench Press (Barbell)
1
4 reps
RPE 10
6
Lateral Raise (Machine)
2
6 reps
RPE 10
7
Kelso Shrug
2
6 reps
RPE 10
8
Seated Dip (Machine)
2
6 reps
RPE 10
9
Hammer Curl (Cable)
1
6 reps
RPE 10
10
Reverse Pec Deck
1
6 reps
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
2
6 reps
RPE 10
2
Wide Grip Lat Pulldown
2
6 reps
RPE 10
3
Single Arm Tricep Extension (Cable)
2
6 reps
RPE 10
4
Seated Dumbbell Curl
2
6 reps
RPE 10
5
Bench Press (Barbell)
1
4 reps
RPE 10
6
Lateral Raise (Machine)
2
6 reps
RPE 10
7
Kelso Shrug
2
6 reps
RPE 10
8
Seated Dip (Machine)
2
6 reps
RPE 10
9
Hammer Curl (Cable)
1
6 reps
RPE 10
10
Reverse Pec Deck
1
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6 reps
RPE 10
2
Calf Raise (Machine)
2
6 reps
RPE 10
3
Seated Hamstring Curl
2
6 reps
RPE 10
4
Stiff Leg Deadlift
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Hip Abductor (Machine)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6 reps
RPE 10
2
Calf Raise (Machine)
2
6 reps
RPE 10
3
Seated Hamstring Curl
2
6 reps
RPE 10
4
Stiff Leg Deadlift
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Hip Abductor (Machine)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6 reps
RPE 10
2
Calf Raise (Machine)
2
6 reps
RPE 10
3
Seated Hamstring Curl
2
6 reps
RPE 10
4
Stiff Leg Deadlift
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Hip Abductor (Machine)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6 reps
RPE 10
2
Calf Raise (Machine)
2
6 reps
RPE 10
3
Seated Hamstring Curl
2
6 reps
RPE 10
4
Stiff Leg Deadlift
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Hip Abductor (Machine)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6 reps
RPE 10
2
Calf Raise (Machine)
2
6 reps
RPE 10
3
Seated Hamstring Curl
2
6 reps
RPE 10
4
Stiff Leg Deadlift
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Hip Abductor (Machine)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6 reps
RPE 10
2
Calf Raise (Machine)
2
6 reps
RPE 10
3
Seated Hamstring Curl
2
6 reps
RPE 10
4
Stiff Leg Deadlift
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Hip Abductor (Machine)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6 reps
RPE 10
2
Calf Raise (Machine)
2
6 reps
RPE 10
3
Seated Hamstring Curl
2
6 reps
RPE 10
4
Stiff Leg Deadlift
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Hip Abductor (Machine)
2
6 reps
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Paused)
2
6 reps
RPE 10
2
Calf Raise (Machine)
2
6 reps
RPE 10
3
Seated Hamstring Curl
2
6 reps
RPE 10
4
Stiff Leg Deadlift
2
6 reps
RPE 10
5
Leg Extension
2
6 reps
RPE 10
6
Hip Abductor (Machine)
2
6 reps
RPE 10
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 7
Day 7
#
Exercise
Sets
Reps
Intensity
1
Treadmill
1
30 mins
RPE 7
Week 1
1 / 8 Weeks
Day 1
1
Incline Bench Press (Smith Machine)
1 Set
1 Set
6 Reps
6 Reps
@9.5
@10
2
Chest Fly (Machine)
2 Sets
6 Reps
@10
3
Single Arm Tricep Extension (Cable)
2 Sets
6 Reps
@10
4
Lateral Raise (Machine)
2 Sets
6 Reps
@10
5
Shoulder Press (Machine)
2 Sets
6 Reps
@10
6
JM Press (Smith Machine)
2 Sets
6 Reps
@10
Day 2
1
Wide Grip Lat Pulldown
2 Sets
6 Reps
@10
2
T-Bar Row
2 Sets
6 Reps
@10
3
Reverse Pec Deck
2 Sets
6 Reps
@10
4
Seated Dumbbell Curl
2 Sets
6 Reps
@10
5
Single Arm Row (Cable)
2 Sets
6 Reps
@10
6
Hammer Curl (Cable)
2 Sets
6 Reps
@10
Day 3
1
Calf Raise (Machine)
2 Sets
7 Reps
@10
2
Leg Extension
2 Sets
6 Reps
@10
3
Leg Press
2 Sets
6 Reps
@10
4
Hamstring Curl
2 Sets
6 Reps
@10
5
Stiff Leg Deadlift
2 Sets
6 Reps
@10
6
Hip Adductor (Machine)
2 Sets
6 Reps
@10
Day 4
1
Stair Climber
1 Set
30 mins
@8
Day 5
1
Incline Bench Press (Smith Machine)
2 Sets
6 Reps
@10
2
Wide Grip Lat Pulldown
2 Sets
6 Reps
@10
3
Single Arm Tricep Extension (Cable)
2 Sets
6 Reps
@10
4
Preacher Curl (EZ Bar)
2 Sets
6 Reps
@10
5
Bench Press (Barbell)
1 Set
4 Reps
@10
6
Lateral Raise (Machine)
2 Sets
6 Reps
@10
7
T-Bar Row
2 Sets
6 Reps
@10
8
JM Press (Smith Machine)
1 Set
6 Reps
@10
9
Hammer Curl (Cable)
1 Set
6 Reps
@10
10
Reverse Pec Deck
1 Set
6 Reps
@10
Day 6
1
Squat (Paused)
2 Sets
6 Reps
@10
2
Calf Raise (Machine)
2 Sets
6 Reps
@10
3
Seated Hamstring Curl
2 Sets
6 Reps
@10
4
Stiff Leg Deadlift
2 Sets
6 Reps
@10
5
Leg Extension
2 Sets
6 Reps
@10
6
Hip Abductor (Machine)
2 Sets
6 Reps
@10
Day 7
1
Treadmill
1 Set
30 mins
@7