logo
BoostcampPNG

High intensity, low-medium volume PPLxUL plan

by mk_jay01
2 athletes joined

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
    Aug 04, 2025 02:35

Summary

Elevate your training with the High Intensity, Low-Medium Volume PPLxUL Plan, an 8-week program designed for dedicated lifters ready to push their limits. With a commitment of just 7 days a week, you'll engage in a balanced blend of push, pull, and leg workouts, focusing on high-intensity exercises that maximize muscle growth and strength. Each session is crafted to challenge your endurance while keeping volume manageable, ensuring you stay energized and motivated throughout. Get ready to transform your physique and redefine your 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
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 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
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