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BoostcampPNG

kaymaaarrr PPLUL Split

by Kaymar Aird

Program Description

Maximize Muscle Growth (Hypertrophy) - By focusing on different muscle groups each day, you allow targeted training and recovery.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 01, 2025 04:52
  • Last Edited
    Apr 04, 2025 06:44
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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
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Tricep Kickback
3
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Tricep Kickback
3
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Tricep Kickback
3
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Tricep Kickback
3
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Tricep Kickback
3
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Tricep Kickback
3
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Tricep Kickback
3
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Tricep Kickback
3
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Tricep Kickback
3
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Tricep Kickback
3
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Tricep Kickback
3
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
10 reps
-
2
Incline Bench Press (Dumbbell)
3
10 reps
-
3
Overhead Press (Barbell)
3
10 reps
-
4
Tricep Pushdown (Cable)
3
15 reps
-
5
Tricep Kickback
3
15 reps
-
6
Lateral Raise (Cable)
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
2
20 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
2
20 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
2
20 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
2
20 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
2
20 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
2
20 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
2
20 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
2
20 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
2
20 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
2
20 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
2
20 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Close Grip)
3
15 reps
-
2
Chest Supported Row (Machine)
3
10 reps
-
3
Seated Row (Cable)
2
20 reps
-
4
Rear Delt Fly (Cable)
3
15 reps
-
5
Bicep Curl (EZ Bar)
3
10 reps
-
6
Hammer Curl (Dumbbell)
3
15 reps
-
7
Reverse Wrist Curl (Dumbbell)
2
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
2
1
15 reps
20 reps
-
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
2
1
15 reps
20 reps
-
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
2
1
15 reps
20 reps
-
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
2
1
15 reps
20 reps
-
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
2
1
15 reps
20 reps
-
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
2
1
15 reps
20 reps
-
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
2
1
15 reps
20 reps
-
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
2
1
15 reps
20 reps
-
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
2
1
15 reps
20 reps
-
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
2
1
15 reps
20 reps
-
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
2
1
15 reps
20 reps
-
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
12 reps
-
2
Squat (Smith Machine)
3
10 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Leg Extension
2
1
15 reps
20 reps
-
-
5
Hip Abductor (Machine)
2
15 reps
-
6
Calf Raise (Machine)
4
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
2
10 reps
-
2
Incline Bench Press (Barbell)
3
10 reps
-
3
Barbell Row
3
8 reps
-
4
Chest Fly (Dumbbell)
3
15 reps
-
5
Lat Pulldown (Neutral Grip)
2
10 reps
-
6
Dip (Bodyweight)
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Extension
2
15 reps
-
4
Hamstring Curl
3
12 reps
-
5
Cable Crunch
2
15 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Extension
2
15 reps
-
4
Hamstring Curl
3
12 reps
-
5
Cable Crunch
2
15 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Extension
2
15 reps
-
4
Hamstring Curl
3
12 reps
-
5
Cable Crunch
2
15 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Extension
2
15 reps
-
4
Hamstring Curl
3
12 reps
-
5
Cable Crunch
2
15 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Extension
2
15 reps
-
4
Hamstring Curl
3
12 reps
-
5
Cable Crunch
2
15 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Extension
2
15 reps
-
4
Hamstring Curl
3
12 reps
-
5
Cable Crunch
2
15 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Extension
2
15 reps
-
4
Hamstring Curl
3
12 reps
-
5
Cable Crunch
2
15 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Extension
2
15 reps
-
4
Hamstring Curl
3
12 reps
-
5
Cable Crunch
2
15 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Extension
2
15 reps
-
4
Hamstring Curl
3
12 reps
-
5
Cable Crunch
2
15 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Extension
2
15 reps
-
4
Hamstring Curl
3
12 reps
-
5
Cable Crunch
2
15 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Extension
2
15 reps
-
4
Hamstring Curl
3
12 reps
-
5
Cable Crunch
2
15 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
8 reps
-
2
Front Squat (Barbell)
3
10 reps
-
3
Leg Extension
2
15 reps
-
4
Hamstring Curl
3
12 reps
-
5
Cable Crunch
2
15 reps
-
6
Abs Crunch (Weighted)
3
20 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
10 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
-
3
Overhead Press (Barbell)
3 Sets
10 Reps
-
4
Tricep Pushdown (Cable)
3 Sets
15 Reps
-
5
Tricep Kickback
3 Sets
15 Reps
-
6
Lateral Raise (Cable)
2 Sets
15 Reps
-
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
15 Reps
-
2
Chest Supported Row (Machine)
3 Sets
10 Reps
-
3
Seated Row (Cable)
2 Sets
20 Reps
-
4
Rear Delt Fly (Cable)
3 Sets
15 Reps
-
5
Bicep Curl (EZ Bar)
3 Sets
10 Reps
-
6
Hammer Curl (Dumbbell)
3 Sets
15 Reps
-
7
Reverse Wrist Curl (Dumbbell)
2 Sets
20 Reps
-
Day 3
1
Leg Curl
3 Sets
12 Reps
-
2
Squat (Smith Machine)
3 Sets
10 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
4
Leg Extension
2 Sets
1 Set
15 Reps
20 Reps
-
-
5
Hip Abductor (Machine)
2 Sets
15 Reps
-
6
Calf Raise (Machine)
4 Sets
15 Reps
-
Day 4
1
Bench Press (Dumbbell)
2 Sets
10 Reps
-
2
Incline Bench Press (Barbell)
3 Sets
10 Reps
-
3
Barbell Row
3 Sets
8 Reps
-
4
Chest Fly (Dumbbell)
3 Sets
15 Reps
-
5
Lat Pulldown (Neutral Grip)
2 Sets
10 Reps
-
6
Dip (Bodyweight)
3 Sets
8 Reps
-
Day 5
1
Deadlift (Barbell)
3 Sets
8 Reps
-
2
Front Squat (Barbell)
3 Sets
10 Reps
-
3
Leg Extension
2 Sets
15 Reps
-
4
Hamstring Curl
3 Sets
12 Reps
-
5
Cable Crunch
2 Sets
15 Reps
-
6
Abs Crunch (Weighted)
3 Sets
20 Reps
-