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Big John’s PPLxUL

by John P.
3 athletes joined

Program Description

**Big John’s PPLxUL** is a comprehensive 6-week workout program designed to maximize strength and muscle gains through a structured Push-Pull-Legs split. With 30 training days, you'll engage in a variety of exercises targeting all major muscle groups, ensuring balanced development. Each session is carefully crafted to progressively increase intensity, utilizing RPE (Rate of Perceived Exertion) to guide your effort levels. Whether you're a beginner or a seasoned lifter, this program will challenge you to push your limits and achieve your fitness goals. Get ready to transform your physique and build lasting strength!

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Powerlifting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 13, 2026 01:53
  • Last Edited
    Mar 13, 2026 04:06
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.1%
Quadriceps
9.9%
Hamstrings
9.9%
Front Delts
8.6%
Glutes
8.6%
Biceps
7.4%
Upper Back
6.8%
Chest
6.2%
Abs
6.2%
Middle Delts
4.9%
Lats
4.9%
Abductors
3.7%
Adductors
3.1%
Rear Delts
2.5%
Calves
2.5%
Lower Back
1.9%
Forearms
1.9%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-7
3
Pec Deck (Machine)
3
8 reps
RPE 6-7
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 6-7
5
Lateral Raise (Cable)
3
8 reps
RPE 6-7
6
JM Press (Smith Machine)
3
8 reps
RPE 6-7
7
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 6-7
8
Cable Crunch
3
8 reps
RPE 6-7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
3
Pec Deck (Machine)
3
8 reps
RPE 7
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 7
5
Lateral Raise (Cable)
3
8 reps
RPE 7
6
JM Press (Smith Machine)
3
8 reps
RPE 7
7
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 7
8
Cable Crunch
3
8 reps
RPE 7
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7-8
3
Pec Deck (Machine)
3
8 reps
RPE 7-8
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 7-8
5
Lateral Raise (Cable)
3
8 reps
RPE 7-8
6
JM Press (Smith Machine)
3
8 reps
RPE 7-8
7
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 7-8
8
Cable Crunch
3
8 reps
RPE 7-8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
JM Press (Smith Machine)
3
8 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 8
8
Cable Crunch
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
3
Pec Deck (Machine)
3
8 reps
RPE 8
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 8
5
Lateral Raise (Cable)
3
8 reps
RPE 8
6
JM Press (Smith Machine)
3
8 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 8
8
Cable Crunch
3
8 reps
RPE 8
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6 reps
RPE 6
2
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
3
Pec Deck (Machine)
3
8 reps
RPE 6
4
Shoulder Press (Plate Loaded)
3
8 reps
RPE 6
5
Lateral Raise (Cable)
3
8 reps
RPE 6
6
JM Press (Smith Machine)
3
8 reps
RPE 6
7
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 6
8
Cable Crunch
3
8 reps
RPE 6
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 6-7
2
Seated Row (Cable)
3
8 reps
RPE 6-7
3
Reverse Pec Deck
3
8 reps
RPE 6-7
4
Kelso Shrug
3
8 reps
RPE 6-7
5
Bayesian Curl
3
8 reps
RPE 6-7
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 6-7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Seated Row (Cable)
3
8 reps
RPE 7
3
Reverse Pec Deck
3
8 reps
RPE 7
4
Kelso Shrug
3
8 reps
RPE 7
5
Bayesian Curl
3
8 reps
RPE 7
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 7
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7-8
2
Seated Row (Cable)
3
8 reps
RPE 7-8
3
Reverse Pec Deck
3
8 reps
RPE 7-8
4
Kelso Shrug
3
8 reps
RPE 7-8
5
Bayesian Curl
3
8 reps
RPE 7-8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 7-8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Reverse Pec Deck
3
8 reps
RPE 8
4
Kelso Shrug
3
8 reps
RPE 8
5
Bayesian Curl
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Seated Row (Cable)
3
8 reps
RPE 8
3
Reverse Pec Deck
3
8 reps
RPE 8
4
Kelso Shrug
3
8 reps
RPE 8
5
Bayesian Curl
3
8 reps
RPE 8
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 8
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 6
2
Seated Row (Cable)
3
8 reps
RPE 6
3
Reverse Pec Deck
3
8 reps
RPE 6
4
Kelso Shrug
3
8 reps
RPE 6
5
Bayesian Curl
3
8 reps
RPE 6
6
Hammer Curl (Dumbbell)
3
8 reps
RPE 6
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6-7
3
Leg Press
3
8 reps
RPE 6-7
4
Leg Curl
3
8 reps
RPE 6-7
5
Leg Extension
3
8 reps
RPE 6-7
6
Calf Raise (Leg Press)
3
8 reps
RPE 6-7
7
Hip Adductor (Machine)
3
8 reps
RPE 6-7
8
Hip Abductor (Machine)
3
8 reps
RPE 6-7
9
Decline Sit Up (Weighted)
3
8 reps
RPE 6-7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 7
6
Calf Raise (Leg Press)
3
8 reps
RPE 7
7
Hip Adductor (Machine)
3
8 reps
RPE 7
8
Hip Abductor (Machine)
3
8 reps
RPE 7
9
Decline Sit Up (Weighted)
3
8 reps
RPE 7
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-8
3
Leg Press
3
8 reps
RPE 7-8
4
Leg Curl
3
8 reps
RPE 7-8
5
Leg Extension
3
8 reps
RPE 7-8
6
Calf Raise (Leg Press)
3
8 reps
RPE 7-8
7
Hip Adductor (Machine)
3
8 reps
RPE 7-8
8
Hip Abductor (Machine)
3
8 reps
RPE 7-8
9
Decline Sit Up (Weighted)
3
8 reps
RPE 7-8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
6
Calf Raise (Leg Press)
3
8 reps
RPE 8
7
Hip Adductor (Machine)
3
8 reps
RPE 8
8
Hip Abductor (Machine)
3
8 reps
RPE 8
9
Decline Sit Up (Weighted)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
6
Calf Raise (Leg Press)
3
8 reps
RPE 8
7
Hip Adductor (Machine)
3
8 reps
RPE 8
8
Hip Abductor (Machine)
3
8 reps
RPE 8
9
Decline Sit Up (Weighted)
3
8 reps
RPE 8
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Press
3
8 reps
RPE 6
4
Leg Curl
3
8 reps
RPE 6
5
Leg Extension
3
8 reps
RPE 6
6
Calf Raise (Leg Press)
3
8 reps
RPE 6
7
Hip Adductor (Machine)
3
8 reps
RPE 6
8
Hip Abductor (Machine)
3
8 reps
RPE 6
9
Decline Sit Up (Weighted)
3
8 reps
RPE 6
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 6-7
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 6-7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6-7
4
Pec Deck (Machine)
3
8 reps
RPE 6-7
5
Shoulder Press (Plate Loaded)
3
8 reps
RPE 6-7
6
Lateral Raise (Cable)
3
8 reps
RPE 6-7
7
Preacher Curl (Machine)
3
8 reps
RPE 6-7
8
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 6-7
9
JM Press (Smith Machine)
3
8 reps
RPE 6-7
10
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 6-7
11
Hanging Leg Raise
3
8 reps
RPE 6-7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7
4
Pec Deck (Machine)
3
8 reps
RPE 7
5
Shoulder Press (Plate Loaded)
3
8 reps
RPE 7
6
Lateral Raise (Cable)
3
8 reps
RPE 7
7
Preacher Curl (Machine)
3
8 reps
RPE 7
8
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 7
9
JM Press (Smith Machine)
3
8 reps
RPE 7
10
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 7
11
Hanging Leg Raise
3
8 reps
RPE 7
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 7-8
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 7-8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 7-8
4
Pec Deck (Machine)
3
8 reps
RPE 7-8
5
Shoulder Press (Plate Loaded)
3
8 reps
RPE 7-8
6
Lateral Raise (Cable)
3
8 reps
RPE 7-8
7
Preacher Curl (Machine)
3
8 reps
RPE 7-8
8
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 7-8
9
JM Press (Smith Machine)
3
8 reps
RPE 7-8
10
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 7-8
11
Hanging Leg Raise
3
8 reps
RPE 7-8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
8 reps
RPE 8
6
Lateral Raise (Cable)
3
8 reps
RPE 8
7
Preacher Curl (Machine)
3
8 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8
9
JM Press (Smith Machine)
3
8 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 8
11
Hanging Leg Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 8
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 8
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 8
4
Pec Deck (Machine)
3
8 reps
RPE 8
5
Shoulder Press (Plate Loaded)
3
8 reps
RPE 8
6
Lateral Raise (Cable)
3
8 reps
RPE 8
7
Preacher Curl (Machine)
3
8 reps
RPE 8
8
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 8
9
JM Press (Smith Machine)
3
8 reps
RPE 8
10
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 8
11
Hanging Leg Raise
3
8 reps
RPE 8
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
8 reps
RPE 6
2
Chest Supported Row (Dumbbell)
3
8 reps
RPE 6
3
Incline Bench Press (Dumbbell)
3
8 reps
RPE 6
4
Pec Deck (Machine)
3
8 reps
RPE 6
5
Shoulder Press (Plate Loaded)
3
8 reps
RPE 6
6
Lateral Raise (Cable)
3
8 reps
RPE 6
7
Preacher Curl (Machine)
3
8 reps
RPE 6
8
Reverse Bicep Curl (EZ Bar)
3
8 reps
RPE 6
9
JM Press (Smith Machine)
3
8 reps
RPE 6
10
Single Arm Tricep Extension (Cable)
3
8 reps
RPE 6
11
Hanging Leg Raise
3
8 reps
RPE 6
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6
RPE 6.5
RPE 7
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6-7
3
Leg Press
3
8 reps
RPE 6-7
4
Leg Curl
3
8 reps
RPE 6-7
5
Leg Extension
3
8 reps
RPE 6-7
6
Hip Abductor (Machine)
3
8 reps
RPE 6-7
7
Hip Adductor (Machine)
3
8 reps
RPE 6-7
8
Calf Raise (Leg Press)
3
8 reps
RPE 6-7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 6.5
RPE 7
RPE 7.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7
3
Leg Press
3
8 reps
RPE 7
4
Leg Curl
3
8 reps
RPE 7
5
Leg Extension
3
8 reps
RPE 7
6
Hip Abductor (Machine)
3
8 reps
RPE 7
7
Hip Adductor (Machine)
3
8 reps
RPE 7
8
Calf Raise (Leg Press)
3
8 reps
RPE 7
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7
RPE 7.5
RPE 8
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 7-8
3
Leg Press
3
8 reps
RPE 7-8
4
Leg Curl
3
8 reps
RPE 7-8
5
Leg Extension
3
8 reps
RPE 7-8
6
Hip Abductor (Machine)
3
8 reps
RPE 7-8
7
Hip Adductor (Machine)
3
8 reps
RPE 7-8
8
Calf Raise (Leg Press)
3
8 reps
RPE 7-8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 7.5
RPE 8
RPE 8.5
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
6
Hip Abductor (Machine)
3
8 reps
RPE 8
7
Hip Adductor (Machine)
3
8 reps
RPE 8
8
Calf Raise (Leg Press)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
6 reps
6 reps
6 reps
RPE 8
RPE 8.5
RPE 9
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 8
3
Leg Press
3
8 reps
RPE 8
4
Leg Curl
3
8 reps
RPE 8
5
Leg Extension
3
8 reps
RPE 8
6
Hip Abductor (Machine)
3
8 reps
RPE 8
7
Hip Adductor (Machine)
3
8 reps
RPE 8
8
Calf Raise (Leg Press)
3
8 reps
RPE 8
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
RPE 6
2
Romanian Deadlift (Barbell)
3
8 reps
RPE 6
3
Leg Press
3
8 reps
RPE 6
4
Leg Curl
3
8 reps
RPE 6
5
Leg Extension
3
8 reps
RPE 6
6
Hip Abductor (Machine)
3
8 reps
RPE 6
7
Hip Adductor (Machine)
3
8 reps
RPE 6
8
Calf Raise (Leg Press)
3
8 reps
RPE 6
Week 1
1 / 6 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@6.5
@7
2
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@6-7
3
Pec Deck (Machine)
3 Sets
8 Reps
@6-7
4
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@6-7
5
Lateral Raise (Cable)
3 Sets
8 Reps
@6-7
6
JM Press (Smith Machine)
3 Sets
8 Reps
@6-7
7
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
@6-7
8
Cable Crunch
3 Sets
8 Reps
@6-7
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@6.5
@7
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6-7
3
Leg Press
3 Sets
8 Reps
@6-7
4
Leg Curl
3 Sets
8 Reps
@6-7
5
Leg Extension
3 Sets
8 Reps
@6-7
6
Calf Raise (Leg Press)
3 Sets
8 Reps
@6-7
7
Hip Adductor (Machine)
3 Sets
8 Reps
@6-7
8
Hip Abductor (Machine)
3 Sets
8 Reps
@6-7
9
Decline Sit Up (Weighted)
3 Sets
8 Reps
@6-7
Day 4
1
Lat Pulldown
3 Sets
8 Reps
@6-7
2
Chest Supported Row (Dumbbell)
3 Sets
8 Reps
@6-7
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
@6-7
4
Pec Deck (Machine)
3 Sets
8 Reps
@6-7
5
Shoulder Press (Plate Loaded)
3 Sets
8 Reps
@6-7
6
Lateral Raise (Cable)
3 Sets
8 Reps
@6-7
7
Preacher Curl (Machine)
3 Sets
8 Reps
@6-7
8
Reverse Bicep Curl (EZ Bar)
3 Sets
8 Reps
@6-7
9
JM Press (Smith Machine)
3 Sets
8 Reps
@6-7
10
Single Arm Tricep Extension (Cable)
3 Sets
8 Reps
@6-7
11
Hanging Leg Raise
3 Sets
8 Reps
@6-7
Day 2
1
Lat Pulldown
3 Sets
8 Reps
@6-7
2
Seated Row (Cable)
3 Sets
8 Reps
@6-7
3
Reverse Pec Deck
3 Sets
8 Reps
@6-7
4
Kelso Shrug
3 Sets
8 Reps
@6-7
5
Bayesian Curl
3 Sets
8 Reps
@6-7
6
Hammer Curl (Dumbbell)
3 Sets
8 Reps
@6-7
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
@6
@6.5
@7
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
@6-7
3
Leg Press
3 Sets
8 Reps
@6-7
4
Leg Curl
3 Sets
8 Reps
@6-7
5
Leg Extension
3 Sets
8 Reps
@6-7
6
Hip Abductor (Machine)
3 Sets
8 Reps
@6-7
7
Hip Adductor (Machine)
3 Sets
8 Reps
@6-7
8
Calf Raise (Leg Press)
3 Sets
8 Reps
@6-7