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BoostcampPNG

P.L.O.P.S

by Josh C.
2 athletes joined

Program Description

Day 1: Push (chest/triceps) Day 2: Legs (Legs only) Optional Cardio Day 3: Pull (back/bis) Day 4: Shoulders/Arms

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    80 minutes
  • Created
    Jun 03, 2024 07:08
  • Last Edited
    Jun 18, 2025 09:16

Summary

Unlock your strength potential with the P.L.O.P.S program, an 8-week journey designed for serious lifters. This four-day weekly plan emphasizes push and leg days, incorporating a mix of barbell, dumbbell, and cable exercises to build muscle and enhance endurance. Each session is strategically crafted to challenge your limits, featuring high-intensity sets and supersets that keep your workouts dynamic and effective. Whether you’re aiming to sculpt your physique or boost your performance, this program provides the structure and motivation you need to achieve your goals. Get ready to elevate your training!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Chest Fly (Cable)
5
12-15 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Chest Fly (Cable)
5
12-15 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Chest Fly (Cable)
5
12-15 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Chest Fly (Cable)
5
12-15 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Chest Fly (Cable)
5
12-15 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Chest Fly (Cable)
5
12-15 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Chest Fly (Cable)
5
12-15 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 8
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
6 reps
8 reps
10 reps
RPE 8
RPE 9
RPE 10
2
Dip (Weighted)
2
1
8-12 reps
8-12 reps
RPE 9
RPE 10
3A
Chest Fly (Cable)
5
12-15 reps
RPE 8
3B
Tricep Pushdown (Cable)
4
10-15 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
10 reps
RPE 9
5
Overhead Tricep Extension (Dumbbell)
3
8-12 reps
RPE 10
6
Decline Sit Up (Weighted)
1
1
1
15+ reps
15+ reps
15+ reps
RPE 8
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Seated Calf Raise
3
15-20 reps
RPE 7.5
4A
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
6
Leg Press
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Seated Calf Raise
3
15-20 reps
RPE 7.5
4A
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
6
Leg Press
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Seated Calf Raise
3
15-20 reps
RPE 7.5
4A
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
6
Leg Press
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Seated Calf Raise
3
15-20 reps
RPE 7.5
4A
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
6
Leg Press
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Seated Calf Raise
3
15-20 reps
RPE 7.5
4A
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
6
Leg Press
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Seated Calf Raise
3
15-20 reps
RPE 7.5
4A
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
6
Leg Press
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Seated Calf Raise
3
15-20 reps
RPE 7.5
4A
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
6
Leg Press
3
10 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
2
1
10-15 reps
10-15 reps
RPE 8
RPE 9
2
Bulgarian Split Squat (Dumbbell)
3
12 reps
RPE 8
3
Seated Calf Raise
3
15-20 reps
RPE 7.5
4A
Leg Extension
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
4B
Lying Leg Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Romanian Deadlift (Barbell)
3
12 reps
RPE 9
6
Leg Press
3
10 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Hammer Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Hammer Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Hammer Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Hammer Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Hammer Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Hammer Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Hammer Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-8 reps
RPE 9
2
Lat Pulldown
2
1
12 reps
12 reps
RPE 9
RPE 10
3
Bent Over Row (Barbell)
3
8-12 reps
RPE 10
4
Face Pull
3
12-15 reps
RPE 10
5
Rear Delt Fly (Machine)
2
1
10-12 reps
10-12 reps
RPE 9
RPE 10
6
Single Arm Row (Dumbbell)
3
10 reps
RPE 10
7
Hammer Curl
2
1
12 reps
10 reps
RPE 10
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
3
Bicep Curl (Cable)
3
12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Arnold Press
3
10-12 reps
RPE 10
7
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
3
Bicep Curl (Cable)
3
12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Arnold Press
3
10-12 reps
RPE 10
7
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
3
Bicep Curl (Cable)
3
12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Arnold Press
3
10-12 reps
RPE 10
7
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
3
Bicep Curl (Cable)
3
12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Arnold Press
3
10-12 reps
RPE 10
7
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
3
Bicep Curl (Cable)
3
12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Arnold Press
3
10-12 reps
RPE 10
7
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
3
Bicep Curl (Cable)
3
12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Arnold Press
3
10-12 reps
RPE 10
7
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
3
Bicep Curl (Cable)
3
12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Arnold Press
3
10-12 reps
RPE 10
7
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Smith Machine)
1
1
1
12-15 reps
12-15 reps
12-15 reps
RPE 8
RPE 9
RPE 10
2
Lateral Raise (Cable)
4
12-15 reps
RPE 8.5
3
Bicep Curl (Cable)
3
12 reps
RPE 10
4
Chin-Up (Bodyweight)
3
AMRAP
RPE 10
5
Tricep Extension (Cable)
2
2
10-15 reps
10-15 reps
RPE 8.5
RPE 10
6
Arnold Press
3
10-12 reps
RPE 10
7
Hanging Leg Raise
1
1
1
15 reps
15 reps
15 reps
RPE 9
RPE 9.5
RPE 10
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
6 Reps
8 Reps
10 Reps
@8
@9
@10
2
Dip (Weighted)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3A
Chest Fly (Cable)
5 Sets
12-15 Reps
@8
3B
Tricep Pushdown (Cable)
4 Sets
10-15 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
10 Reps
@9
5
Overhead Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
@10
6
Decline Sit Up (Weighted)
1 Set
1 Set
1 Set
15+ Reps
15+ Reps
15+ Reps
@8
@9
@10
Day 2
1
Squat (Smith Machine)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@8
@9
2
Bulgarian Split Squat (Dumbbell)
3 Sets
12 Reps
@8
3
Seated Calf Raise
3 Sets
15-20 Reps
@7.5
4A
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
4B
Lying Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Romanian Deadlift (Barbell)
3 Sets
12 Reps
@9
6
Leg Press
3 Sets
10 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-8 Reps
@9
2
Lat Pulldown
2 Sets
1 Set
12 Reps
12 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@10
4
Face Pull
3 Sets
12-15 Reps
@10
5
Rear Delt Fly (Machine)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@9
@10
6
Single Arm Row (Dumbbell)
3 Sets
10 Reps
@10
7
Hammer Curl
2 Sets
1 Set
12 Reps
10 Reps
@10
@10
Day 4
1
Seated Shoulder Press (Smith Machine)
1 Set
1 Set
1 Set
12-15 Reps
12-15 Reps
12-15 Reps
@8
@9
@10
2
Lateral Raise (Cable)
4 Sets
12-15 Reps
@8.5
3
Bicep Curl (Cable)
3 Sets
12 Reps
@10
4
Chin-Up (Bodyweight)
3 Sets
AMRAP
@10
5
Tricep Extension (Cable)
2 Sets
2 Sets
10-15 Reps
10-15 Reps
@8.5
@10
6
Arnold Press
3 Sets
10-12 Reps
@10
7
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
@9
@9.5
@10