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Mass Monster PPL

by Pascal
23 athletes joined

Program Description

A Pull / Push / Legs program designed to pack on loads of mass.

Program Overview

  • Level
    Advanced, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Apr 09, 2024 10:52
  • Last Edited
    Jun 18, 2025 08:03

Summary

Unleash your inner beast with the Mass Monster PPL program, designed for serious lifters ready to pack on muscle over 12 intense weeks. This 6-day-a-week regimen combines push, pull, and leg workouts, utilizing supersets to maximize your strength and hypertrophy gains. Each session is meticulously crafted to target major muscle groups, ensuring balanced development and explosive growth. Get ready to transform your physique and dominate the gym with this comprehensive, full-gym program!
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Upright Row (Cable)
3
10-15 reps
-
3A
Pullover (Machine)
4
12-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Hammer Preacher Curl
3
10-15 reps
-
5
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Upright Row (Cable)
3
10-15 reps
-
3A
Pullover (Machine)
4
12-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Hammer Preacher Curl
3
10-15 reps
-
5
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Upright Row (Cable)
3
10-15 reps
-
3A
Pullover (Machine)
4
12-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Hammer Preacher Curl
3
10-15 reps
-
5
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Upright Row (Cable)
3
10-15 reps
-
3A
Pullover (Machine)
4
12-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Hammer Preacher Curl
3
10-15 reps
-
5
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Upright Row (Cable)
3
10-15 reps
-
3A
Pullover (Machine)
4
12-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Hammer Preacher Curl
3
10-15 reps
-
5
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Upright Row (Cable)
3
10-15 reps
-
3A
Pullover (Machine)
4
12-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Hammer Preacher Curl
3
10-15 reps
-
5
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Upright Row (Cable)
3
10-15 reps
-
3A
Pullover (Machine)
4
12-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Hammer Preacher Curl
3
10-15 reps
-
5
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Upright Row (Cable)
3
10-15 reps
-
3A
Pullover (Machine)
4
12-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Hammer Preacher Curl
3
10-15 reps
-
5
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Upright Row (Cable)
3
10-15 reps
-
3A
Pullover (Machine)
4
12-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Hammer Preacher Curl
3
10-15 reps
-
5
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Upright Row (Cable)
3
10-15 reps
-
3A
Pullover (Machine)
4
12-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Hammer Preacher Curl
3
10-15 reps
-
5
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Upright Row (Cable)
3
10-15 reps
-
3A
Pullover (Machine)
4
12-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Hammer Preacher Curl
3
10-15 reps
-
5
Abs Crunch (Machine)
4
10-15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
T-Bar Row
3
6-10 reps
-
2A
Lat Pulldown (Close Grip)
3
8-12 reps
-
2B
Upright Row (Cable)
3
10-15 reps
-
3A
Pullover (Machine)
4
12-15 reps
-
3B
Bicep Curl (Dumbbell)
4
8-12 reps
-
4A
Neck Curl
3
15-20 reps
-
4B
Hammer Preacher Curl
3
10-15 reps
-
5
Abs Crunch (Machine)
4
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Shoulder Press (Machine)
4
8-12 reps
-
2B
Pec Deck (Machine)
4
10-15 reps
-
3A
Lateral Raise (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
4A
Shrug (Dumbbell)
3
10-15 reps
-
4B
Lying Decline Tricep Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Shoulder Press (Machine)
4
8-12 reps
-
2B
Pec Deck (Machine)
4
10-15 reps
-
3A
Lateral Raise (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
4A
Shrug (Dumbbell)
3
10-15 reps
-
4B
Lying Decline Tricep Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Shoulder Press (Machine)
4
8-12 reps
-
2B
Pec Deck (Machine)
4
10-15 reps
-
3A
Lateral Raise (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
4A
Shrug (Dumbbell)
3
10-15 reps
-
4B
Lying Decline Tricep Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Shoulder Press (Machine)
4
8-12 reps
-
2B
Pec Deck (Machine)
4
10-15 reps
-
3A
Lateral Raise (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
4A
Shrug (Dumbbell)
3
10-15 reps
-
4B
Lying Decline Tricep Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Shoulder Press (Machine)
4
8-12 reps
-
2B
Pec Deck (Machine)
4
10-15 reps
-
3A
Lateral Raise (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
4A
Shrug (Dumbbell)
3
10-15 reps
-
4B
Lying Decline Tricep Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Shoulder Press (Machine)
4
8-12 reps
-
2B
Pec Deck (Machine)
4
10-15 reps
-
3A
Lateral Raise (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
4A
Shrug (Dumbbell)
3
10-15 reps
-
4B
Lying Decline Tricep Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Shoulder Press (Machine)
4
8-12 reps
-
2B
Pec Deck (Machine)
4
10-15 reps
-
3A
Lateral Raise (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
4A
Shrug (Dumbbell)
3
10-15 reps
-
4B
Lying Decline Tricep Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Shoulder Press (Machine)
4
8-12 reps
-
2B
Pec Deck (Machine)
4
10-15 reps
-
3A
Lateral Raise (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
4A
Shrug (Dumbbell)
3
10-15 reps
-
4B
Lying Decline Tricep Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Shoulder Press (Machine)
4
8-12 reps
-
2B
Pec Deck (Machine)
4
10-15 reps
-
3A
Lateral Raise (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
4A
Shrug (Dumbbell)
3
10-15 reps
-
4B
Lying Decline Tricep Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Shoulder Press (Machine)
4
8-12 reps
-
2B
Pec Deck (Machine)
4
10-15 reps
-
3A
Lateral Raise (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
4A
Shrug (Dumbbell)
3
10-15 reps
-
4B
Lying Decline Tricep Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Shoulder Press (Machine)
4
8-12 reps
-
2B
Pec Deck (Machine)
4
10-15 reps
-
3A
Lateral Raise (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
4A
Shrug (Dumbbell)
3
10-15 reps
-
4B
Lying Decline Tricep Extension
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Barbell)
3
6-10 reps
-
1B
Reverse Pec Deck
3
10-15 reps
-
2A
Shoulder Press (Machine)
4
8-12 reps
-
2B
Pec Deck (Machine)
4
10-15 reps
-
3A
Lateral Raise (Dumbbell)
4
12-15 reps
-
3B
Tricep Pushdown (Cable)
4
8-12 reps
-
4A
Shrug (Dumbbell)
3
10-15 reps
-
4B
Lying Decline Tricep Extension
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Leg Extension
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Leg Raise (Captain's Chair)
4
AMRAP
-
5
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Leg Extension
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Leg Raise (Captain's Chair)
4
AMRAP
-
5
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Leg Extension
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Leg Raise (Captain's Chair)
4
AMRAP
-
5
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Leg Extension
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Leg Raise (Captain's Chair)
4
AMRAP
-
5
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Leg Extension
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Leg Raise (Captain's Chair)
4
AMRAP
-
5
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Leg Extension
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Leg Raise (Captain's Chair)
4
AMRAP
-
5
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Leg Extension
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Leg Raise (Captain's Chair)
4
AMRAP
-
5
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Leg Extension
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Leg Raise (Captain's Chair)
4
AMRAP
-
5
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Leg Extension
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Leg Raise (Captain's Chair)
4
AMRAP
-
5
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Leg Extension
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Leg Raise (Captain's Chair)
4
AMRAP
-
5
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Leg Extension
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Leg Raise (Captain's Chair)
4
AMRAP
-
5
Neck Extension
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
6-10 reps
-
2
Single Leg Press
2
10-15 reps
-
3A
Hyperextension
3
15-20 reps
-
3B
Leg Extension
3
10-15 reps
-
4A
Standing Calf Raise
4
15-20 reps
-
4B
Leg Raise (Captain's Chair)
4
AMRAP
-
5
Neck Extension
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Kroc Row
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
4A
Incline Shrug (Dumbbell)
3
8-12 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Kroc Row
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
4A
Incline Shrug (Dumbbell)
3
8-12 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Kroc Row
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
4A
Incline Shrug (Dumbbell)
3
8-12 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Kroc Row
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
4A
Incline Shrug (Dumbbell)
3
8-12 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Kroc Row
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
4A
Incline Shrug (Dumbbell)
3
8-12 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Kroc Row
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
4A
Incline Shrug (Dumbbell)
3
8-12 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Kroc Row
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
4A
Incline Shrug (Dumbbell)
3
8-12 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Kroc Row
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
4A
Incline Shrug (Dumbbell)
3
8-12 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Kroc Row
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
4A
Incline Shrug (Dumbbell)
3
8-12 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Kroc Row
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
4A
Incline Shrug (Dumbbell)
3
8-12 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Kroc Row
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
4A
Incline Shrug (Dumbbell)
3
8-12 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
4-8 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Seated Wide-Grip Row (Cable)
3
8-12 reps
-
2B
Incline Curl (Dumbbell)
3
8-12 reps
-
3A
Kroc Row
4
6-12 reps
-
3B
Hammer Curl
4
6-12 reps
-
4A
Incline Shrug (Dumbbell)
3
8-12 reps
-
4B
Wrist Curls
3
10-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Decline Crunch (Weighted)
3
AMRAP
-
2A
Bench Press (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
15-20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Powell Raise
3
10-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
French Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Decline Crunch (Weighted)
3
AMRAP
-
2A
Bench Press (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
15-20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Powell Raise
3
10-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
French Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Decline Crunch (Weighted)
3
AMRAP
-
2A
Bench Press (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
15-20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Powell Raise
3
10-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
French Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Decline Crunch (Weighted)
3
AMRAP
-
2A
Bench Press (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
15-20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Powell Raise
3
10-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
French Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Decline Crunch (Weighted)
3
AMRAP
-
2A
Bench Press (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
15-20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Powell Raise
3
10-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
French Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Decline Crunch (Weighted)
3
AMRAP
-
2A
Bench Press (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
15-20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Powell Raise
3
10-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
French Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Decline Crunch (Weighted)
3
AMRAP
-
2A
Bench Press (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
15-20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Powell Raise
3
10-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
French Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Decline Crunch (Weighted)
3
AMRAP
-
2A
Bench Press (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
15-20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Powell Raise
3
10-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
French Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Decline Crunch (Weighted)
3
AMRAP
-
2A
Bench Press (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
15-20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Powell Raise
3
10-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
French Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Decline Crunch (Weighted)
3
AMRAP
-
2A
Bench Press (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
15-20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Powell Raise
3
10-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
French Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Decline Crunch (Weighted)
3
AMRAP
-
2A
Bench Press (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
15-20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Powell Raise
3
10-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
French Press
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1A
Incline Bench Press (Barbell)
3
6-10 reps
-
1B
Decline Crunch (Weighted)
3
AMRAP
-
2A
Bench Press (Dumbbell)
3
8-12 reps
-
2B
Neck Curl
3
15-20 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8-12 reps
-
4A
Powell Raise
3
10-15 reps
-
4B
Tricep Rope Push Down (Cable)
3
8-12 reps
-
5
French Press
3
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Hip Adductor (Machine)
3
12-15 reps
-
5B
Seated Calf Raise
3
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6B
Wrist Roller Extensions
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Hip Adductor (Machine)
3
12-15 reps
-
5B
Seated Calf Raise
3
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6B
Wrist Roller Extensions
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Hip Adductor (Machine)
3
12-15 reps
-
5B
Seated Calf Raise
3
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6B
Wrist Roller Extensions
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Hip Adductor (Machine)
3
12-15 reps
-
5B
Seated Calf Raise
3
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6B
Wrist Roller Extensions
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Hip Adductor (Machine)
3
12-15 reps
-
5B
Seated Calf Raise
3
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6B
Wrist Roller Extensions
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Hip Adductor (Machine)
3
12-15 reps
-
5B
Seated Calf Raise
3
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6B
Wrist Roller Extensions
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Hip Adductor (Machine)
3
12-15 reps
-
5B
Seated Calf Raise
3
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6B
Wrist Roller Extensions
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Hip Adductor (Machine)
3
12-15 reps
-
5B
Seated Calf Raise
3
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6B
Wrist Roller Extensions
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Hip Adductor (Machine)
3
12-15 reps
-
5B
Seated Calf Raise
3
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6B
Wrist Roller Extensions
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Hip Adductor (Machine)
3
12-15 reps
-
5B
Seated Calf Raise
3
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6B
Wrist Roller Extensions
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Hip Adductor (Machine)
3
12-15 reps
-
5B
Seated Calf Raise
3
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6B
Wrist Roller Extensions
3
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Split Squat Front Foot Elevated (Smith Machine)
3
10-15 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Shrug (Barbell)
3
10-15 reps
-
4
Lying Leg Curl
3
10-15 reps
-
5A
Hip Adductor (Machine)
3
12-15 reps
-
5B
Seated Calf Raise
3
15-20 reps
-
6A
Rear Delt Fly (Dumbbell)
3
8-12 reps
-
6B
Wrist Roller Extensions
3
AMRAP
-
Week 1
1 / 12 Weeks
Day 2
1A
Bench Press (Barbell)
3 Sets
6-10 Reps
-
1B
Reverse Pec Deck
3 Sets
10-15 Reps
-
2A
Shoulder Press (Machine)
4 Sets
8-12 Reps
-
2B
Pec Deck (Machine)
4 Sets
10-15 Reps
-
3A
Lateral Raise (Dumbbell)
4 Sets
12-15 Reps
-
3B
Tricep Pushdown (Cable)
4 Sets
8-12 Reps
-
4A
Shrug (Dumbbell)
3 Sets
10-15 Reps
-
4B
Lying Decline Tricep Extension
3 Sets
8-12 Reps
-
Day 4
1A
Pull-Up (Weighted)
3 Sets
4-8 Reps
-
1B
Face Pull
3 Sets
10-15 Reps
-
2A
Seated Wide-Grip Row (Cable)
3 Sets
8-12 Reps
-
2B
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
3A
Kroc Row
4 Sets
6-12 Reps
-
3B
Hammer Curl
4 Sets
6-12 Reps
-
4A
Incline Shrug (Dumbbell)
3 Sets
8-12 Reps
-
4B
Wrist Curls
3 Sets
10-15 Reps
-
Day 5
1A
Incline Bench Press (Barbell)
3 Sets
6-10 Reps
-
1B
Decline Crunch (Weighted)
3 Sets
AMRAP
-
2A
Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2B
Neck Curl
3 Sets
15-20 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
-
4A
Powell Raise
3 Sets
10-15 Reps
-
4B
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
-
5
French Press
3 Sets
8-12 Reps
-
Day 1
1
T-Bar Row
3 Sets
6-10 Reps
-
2A
Lat Pulldown (Close Grip)
3 Sets
8-12 Reps
-
2B
Upright Row (Cable)
3 Sets
10-15 Reps
-
3A
Pullover (Machine)
4 Sets
12-15 Reps
-
3B
Bicep Curl (Dumbbell)
4 Sets
8-12 Reps
-
4A
Neck Curl
3 Sets
15-20 Reps
-
4B
Hammer Preacher Curl
3 Sets
10-15 Reps
-
5
Abs Crunch (Machine)
4 Sets
10-15 Reps
-
Day 6
1
Split Squat Front Foot Elevated (Smith Machine)
3 Sets
10-15 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Shrug (Barbell)
3 Sets
10-15 Reps
-
4
Lying Leg Curl
3 Sets
10-15 Reps
-
5A
Hip Adductor (Machine)
3 Sets
12-15 Reps
-
5B
Seated Calf Raise
3 Sets
15-20 Reps
-
6A
Rear Delt Fly (Dumbbell)
3 Sets
8-12 Reps
-
6B
Wrist Roller Extensions
3 Sets
AMRAP
-
Day 3
1
Hack Squat
3 Sets
6-10 Reps
-
2
Single Leg Press
2 Sets
10-15 Reps
-
3A
Hyperextension
3 Sets
15-20 Reps
-
3B
Leg Extension
3 Sets
10-15 Reps
-
4A
Standing Calf Raise
4 Sets
15-20 Reps
-
4B
Leg Raise (Captain's Chair)
4 Sets
AMRAP
-
5
Neck Extension
3 Sets
15-20 Reps
-