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BoostcampPNG

PPL 5X/Week

by Matias S.
2 athletes joined

Program Description

The training program is suitable for those with prior training experience.

Program Overview

  • Level
    Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    70 minutes
  • Created
    Feb 18, 2025 11:00
  • Last Edited
    Jun 18, 2025 10:29

Summary

Unleash your strength with the PPL 5X/Week program, a comprehensive 8-week journey designed for those ready to elevate their fitness game. Comprising five training days per week, this program focuses on a Push, Pull, Legs split, ensuring balanced muscle development and optimal recovery. Each session includes a variety of targeted exercises, from barbell squats to underhand lat pulldowns, tailored to push your limits and maximize gains. Equip yourself with the tools for success and transform your physique while building endurance and strength.
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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
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2
Dip (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Lying Leg Curl
3
10-15 reps
RPE 9
5
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2
Dip (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Lying Leg Curl
3
10-15 reps
RPE 9
5
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2
Dip (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Lying Leg Curl
3
10-15 reps
RPE 9
5
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
3
10-20 reps
RPE 9
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2
Dip (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Hack Squat
3
8-12 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Leg Extension
3
10-15 reps
RPE 9
4
Lying Leg Curl
3
10-15 reps
RPE 9
5
Seated Calf Raise
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
6
Abs Crunch (Machine)
3
10-20 reps
RPE 9
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Incline dumbell row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Preacher Curl (Dumbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2
Dip (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Incline dumbell row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Preacher Curl (Dumbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2
Dip (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Incline dumbell row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Preacher Curl (Dumbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2
Dip (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Incline dumbell row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Preacher Curl (Dumbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Chest Press (Machine)
3
6-8 reps
RPE 8
2
Dip (Weighted)
2
1
6-8 reps
6-8 reps
RPE 8
RPE 9
3
Seated Overhead Press (Barbell)
3
6-10 reps
RPE 8
4
Lateral Raise (Dumbbell)
3
10-15 reps
RPE 9
5
Skull Crusher (Barbell)
2
1
10-12 reps
10-12 reps
RPE 8
RPE 9
6
Tricep Pushdown (Cable)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Single Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Abs Crunch (Weighted)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Incline dumbell row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Preacher Curl (Dumbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Single Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Abs Crunch (Weighted)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Incline dumbell row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Preacher Curl (Dumbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Single Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Abs Crunch (Weighted)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Incline dumbell row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Preacher Curl (Dumbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Single Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Abs Crunch (Weighted)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
2
Incline dumbell row
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Reverse Pec Deck
2
1
12-15 reps
12-15 reps
RPE 9
RPE 10
4
Incline Curl (Dumbbell)
3
8-12 reps
RPE 9
5
Hammer Preacher Curl (Dumbell)
1
1
12-15 reps
12-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Single Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Abs Crunch (Weighted)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Single Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Abs Crunch (Weighted)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Single Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Abs Crunch (Weighted)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 8
2
Incline Bench Press (Smith Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
3
Shoulder Press (Machine)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9
4
Lateral Raise (Cable)
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
5
Overhead Extension (EZ Bar)
3
8-12 reps
RPE 9
6
Tricep Rope Push Down (Cable)
1
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
5-8 reps
RPE 8
2
Romanian Deadlift (Barbell)
3
8-12 reps
RPE 8
3
Single Leg Press
3
8-12 reps
RPE 8
4
Standing Calf Raise
3
1
12-15 reps
12-15 reps
RPE 9
RPE 10
5
Abs Crunch (Weighted)
2
1
10-20 reps
10-20 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
2
1
12-20 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
Zottman Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
2
1
12-20 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
Zottman Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
2
1
12-20 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
Zottman Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
2
1
12-20 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
Zottman Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
2
1
12-20 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
Zottman Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
2
1
12-20 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
Zottman Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
2
1
12-20 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
Zottman Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
2
2
6-10 reps
6-10 reps
RPE 8
RPE 9
2
Chest Supported Row (Machine)
2
1
6-10 reps
6-10 reps
RPE 8
RPE 9
3
Rear Delt Fly (Cable)
2
1
12-20 reps
12-15 reps
RPE 9
RPE 10
4
Preacher Curl (Barbell)
3
10-12 reps
RPE 9
5
Zottman Curl
2
1
10-15 reps
10-15 reps
RPE 9
RPE 10
Week 1
1 / 8 Weeks
Day 2
1
Underhand Lat Pulldown
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
2
Incline dumbell row
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Reverse Pec Deck
2 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
4
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
5
Hammer Preacher Curl (Dumbell)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10
Day 3
1
Squat (Barbell)
4 Sets
5-8 Reps
@8
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@8
3
Single Leg Press
3 Sets
8-12 Reps
@8
4
Standing Calf Raise
3 Sets
1 Set
12-15 Reps
12-15 Reps
@9
@10
5
Abs Crunch (Weighted)
2 Sets
1 Set
10-20 Reps
10-20 Reps
@9
@10
Day 5
1
Pull-Up (Weighted)
2 Sets
2 Sets
6-10 Reps
6-10 Reps
@8
@9
2
Chest Supported Row (Machine)
2 Sets
1 Set
6-10 Reps
6-10 Reps
@8
@9
3
Rear Delt Fly (Cable)
2 Sets
1 Set
12-20 Reps
12-15 Reps
@9
@10
4
Preacher Curl (Barbell)
3 Sets
10-12 Reps
@9
5
Zottman Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 4
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Incline Bench Press (Smith Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
3
Shoulder Press (Machine)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9
4
Lateral Raise (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
5
Overhead Extension (EZ Bar)
3 Sets
8-12 Reps
@9
6
Tricep Rope Push Down (Cable)
1 Set
1 Set
10-15 Reps
10-15 Reps
@9
@10
Day 1
1
Incline Chest Press (Machine)
3 Sets
6-8 Reps
@8
2
Dip (Weighted)
2 Sets
1 Set
6-8 Reps
6-8 Reps
@8
@9
3
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
@8
4
Lateral Raise (Dumbbell)
3 Sets
10-15 Reps
@9
5
Skull Crusher (Barbell)
2 Sets
1 Set
10-12 Reps
10-12 Reps
@8
@9
6
Tricep Pushdown (Cable)
1 Set
1 Set
12-15 Reps
12-15 Reps
@9
@10