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Paul's PPL - 🤓☝️

by Adi

Program Description

Big boy program - chef's specialty

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    80 minutes
  • Created
    Feb 28, 2024 12:31
  • Last Edited
    Jun 18, 2025 08:04

Summary

Transform your physique with Paul's PPL, a comprehensive 10-week program designed for serious lifters. Committing to six days a week, you'll dive into a structured Push-Pull-Legs split that targets every muscle group with precision. Each workout is packed with a variety of exercises, from barbell overhead presses to weighted dips, ensuring you build strength and muscle effectively. With a focus on progressive overload and proper form, this program will elevate your training and help you achieve your fitness goals. Get ready to push your limits and see results!
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4.8 Stars with 10, 000+ Ratings
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Hammer Curl
3
8-12 reps
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Wide Grip Cable Curls
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Hammer Curl
3
8-12 reps
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Wide Grip Cable Curls
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Hammer Curl
3
8-12 reps
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Wide Grip Cable Curls
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Hammer Curl
3
8-12 reps
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Wide Grip Cable Curls
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Hammer Curl
3
8-12 reps
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Wide Grip Cable Curls
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Hammer Curl
3
8-12 reps
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Wide Grip Cable Curls
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Hammer Curl
3
8-12 reps
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Wide Grip Cable Curls
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Hammer Curl
3
8-12 reps
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Wide Grip Cable Curls
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Hammer Curl
3
8-12 reps
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Wide Grip Cable Curls
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
4
AMRAP
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
3
6-10 reps
-
2
Bicep Curl (EZ Bar)
3
8-12 reps
-
3
Wide Grip Pull-Up
3
AMRAP
-
4
Hammer Curl
3
8-12 reps
-
5
Seated Row (Cable)
4
8-12 reps
-
6
Wide Grip Cable Curls
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
4
AMRAP
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Dumbbell)
3
10-15 reps
-
5
Lateral Raise (Machine)
4
8-12 reps
-
6
Chest Press (Machine)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Dumbbell)
3
10-15 reps
-
5
Lateral Raise (Machine)
4
8-12 reps
-
6
Chest Press (Machine)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Dumbbell)
3
10-15 reps
-
5
Lateral Raise (Machine)
4
8-12 reps
-
6
Chest Press (Machine)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Dumbbell)
3
10-15 reps
-
5
Lateral Raise (Machine)
4
8-12 reps
-
6
Chest Press (Machine)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Dumbbell)
3
10-15 reps
-
5
Lateral Raise (Machine)
4
8-12 reps
-
6
Chest Press (Machine)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Dumbbell)
3
10-15 reps
-
5
Lateral Raise (Machine)
4
8-12 reps
-
6
Chest Press (Machine)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Dumbbell)
3
10-15 reps
-
5
Lateral Raise (Machine)
4
8-12 reps
-
6
Chest Press (Machine)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Dumbbell)
3
10-15 reps
-
5
Lateral Raise (Machine)
4
8-12 reps
-
6
Chest Press (Machine)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Dumbbell)
3
10-15 reps
-
5
Lateral Raise (Machine)
4
8-12 reps
-
6
Chest Press (Machine)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Overhead Press (Barbell)
3
6-10 reps
-
2
Dip (Weighted)
3
6-10 reps
-
3
Incline Bench Press (Dumbbell)
3
8-12 reps
-
4
Tricep Extension (Dumbbell)
3
10-15 reps
-
5
Lateral Raise (Machine)
4
8-12 reps
-
6
Chest Press (Machine)
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Single Leg Press
3
8-12 reps
-
5
Good Morning
2
AMRAP
-
6
Plank
4
1-3 mins
-
7
Leg Extension
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Single Leg Press
3
8-12 reps
-
5
Good Morning
2
AMRAP
-
6
Plank
4
1-3 mins
-
7
Leg Extension
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Single Leg Press
3
8-12 reps
-
5
Good Morning
2
AMRAP
-
6
Plank
4
1-3 mins
-
7
Leg Extension
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Single Leg Press
3
8-12 reps
-
5
Good Morning
2
AMRAP
-
6
Plank
4
1-3 mins
-
7
Leg Extension
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Single Leg Press
3
8-12 reps
-
5
Good Morning
2
AMRAP
-
6
Plank
4
1-3 mins
-
7
Leg Extension
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Single Leg Press
3
8-12 reps
-
5
Good Morning
2
AMRAP
-
6
Plank
4
1-3 mins
-
7
Leg Extension
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Single Leg Press
3
8-12 reps
-
5
Good Morning
2
AMRAP
-
6
Plank
4
1-3 mins
-
7
Leg Extension
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Single Leg Press
3
8-12 reps
-
5
Good Morning
2
AMRAP
-
6
Plank
4
1-3 mins
-
7
Leg Extension
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Single Leg Press
3
8-12 reps
-
5
Good Morning
2
AMRAP
-
6
Plank
4
1-3 mins
-
7
Leg Extension
3
AMRAP
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8-12 reps
-
2
Squat (Barbell)
3
6-10 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Single Leg Press
3
8-12 reps
-
5
Good Morning
2
AMRAP
-
6
Plank
4
1-3 mins
-
7
Leg Extension
3
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
-
2
Spider Curl
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
5
Standing Pullover (Cable)
3
10-15 reps
-
6
Preacher Curl (Barbell)
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
5
Standing Pullover (Cable)
3
10-15 reps
-
6
Preacher Curl (Barbell)
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
5
Standing Pullover (Cable)
3
10-15 reps
-
6
Preacher Curl (Barbell)
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
5
Standing Pullover (Cable)
3
10-15 reps
-
6
Preacher Curl (Barbell)
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
5
Standing Pullover (Cable)
3
10-15 reps
-
6
Preacher Curl (Barbell)
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
5
Standing Pullover (Cable)
3
10-15 reps
-
6
Preacher Curl (Barbell)
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
5
Standing Pullover (Cable)
3
10-15 reps
-
6
Preacher Curl (Barbell)
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
5
Standing Pullover (Cable)
3
10-15 reps
-
6
Preacher Curl (Barbell)
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
5
Standing Pullover (Cable)
3
10-15 reps
-
6
Preacher Curl (Barbell)
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
4
AMRAP
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Underhand Lat Pulldown
3
6-10 reps
-
2
Bicep Curl (Cable)
3
8-12 reps
-
3
Chest Supported Row (Machine)
4
8-12 reps
-
4
Reverse Bicep Curl (EZ Bar)
3
10-15 reps
-
5
Standing Pullover (Cable)
3
10-15 reps
-
6
Preacher Curl (Barbell)
3
10-15 reps
-
7
Rear Delt Fly (Dumbbell)
4
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Upright Row (Cable)
4
10-15 reps
-
6
Skull Crusher
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Upright Row (Cable)
4
10-15 reps
-
6
Skull Crusher
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Upright Row (Cable)
4
10-15 reps
-
6
Skull Crusher
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Upright Row (Cable)
4
10-15 reps
-
6
Skull Crusher
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Upright Row (Cable)
4
10-15 reps
-
6
Skull Crusher
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Upright Row (Cable)
4
10-15 reps
-
6
Skull Crusher
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Upright Row (Cable)
4
10-15 reps
-
6
Skull Crusher
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Upright Row (Cable)
4
10-15 reps
-
6
Skull Crusher
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Upright Row (Cable)
4
10-15 reps
-
6
Skull Crusher
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
AMRAP
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3
6-10 reps
-
3
V-Handle Tricep Pushdown (Cable)
3
8-12 reps
-
4
Incline Chest Press (Machine)
3
8-12 reps
-
5
Upright Row (Cable)
4
10-15 reps
-
6
Skull Crusher
3
10-15 reps
-
7
Single Arm Tricep Extension (Cable)
2
AMRAP
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Hack Squat
4
8-12 reps
-
5
Sit Up
4
15-20 reps
-
6
Leg Press
3
10-15 reps
-
7
Hip Abductor (Machine)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Hack Squat
4
8-12 reps
-
5
Sit Up
4
15-20 reps
-
6
Leg Press
3
10-15 reps
-
7
Hip Abductor (Machine)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Hack Squat
4
8-12 reps
-
5
Sit Up
4
15-20 reps
-
6
Leg Press
3
10-15 reps
-
7
Hip Abductor (Machine)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Hack Squat
4
8-12 reps
-
5
Sit Up
4
15-20 reps
-
6
Leg Press
3
10-15 reps
-
7
Hip Abductor (Machine)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Hack Squat
4
8-12 reps
-
5
Sit Up
4
15-20 reps
-
6
Leg Press
3
10-15 reps
-
7
Hip Abductor (Machine)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Hack Squat
4
8-12 reps
-
5
Sit Up
4
15-20 reps
-
6
Leg Press
3
10-15 reps
-
7
Hip Abductor (Machine)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Hack Squat
4
8-12 reps
-
5
Sit Up
4
15-20 reps
-
6
Leg Press
3
10-15 reps
-
7
Hip Abductor (Machine)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Hack Squat
4
8-12 reps
-
5
Sit Up
4
15-20 reps
-
6
Leg Press
3
10-15 reps
-
7
Hip Abductor (Machine)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Hack Squat
4
8-12 reps
-
5
Sit Up
4
15-20 reps
-
6
Leg Press
3
10-15 reps
-
7
Hip Abductor (Machine)
4
10-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
AMRAP
-
2
Romanian Deadlift (Barbell)
2
5-10 reps
-
3
Seated Calf Raise
3
AMRAP
-
4
Hack Squat
4
8-12 reps
-
5
Sit Up
4
15-20 reps
-
6
Leg Press
3
10-15 reps
-
7
Hip Abductor (Machine)
4
10-15 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Seated Overhead Press (Barbell)
3 Sets
6-10 Reps
-
2
Dip (Weighted)
3 Sets
6-10 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
4
Tricep Extension (Dumbbell)
3 Sets
10-15 Reps
-
5
Lateral Raise (Machine)
4 Sets
8-12 Reps
-
6
Chest Press (Machine)
3 Sets
10-15 Reps
-
7
Single Arm Tricep Extension (Cable)
3 Sets
10-15 Reps
-
Day 3
1
Leg Curl
3 Sets
8-12 Reps
-
2
Squat (Barbell)
3 Sets
6-10 Reps
-
3
Seated Calf Raise
3 Sets
AMRAP
-
4
Single Leg Press
3 Sets
8-12 Reps
-
5
Good Morning
2 Sets
AMRAP
-
6
Plank
4 Sets
1-3 mins
-
7
Leg Extension
3 Sets
AMRAP
-
Day 1
1
Pull-Up (Weighted)
3 Sets
6-10 Reps
-
2
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
3
Wide Grip Pull-Up
3 Sets
AMRAP
-
4
Hammer Curl
3 Sets
8-12 Reps
-
5
Seated Row (Cable)
4 Sets
8-12 Reps
-
6
Wide Grip Cable Curls
3 Sets
10-15 Reps
-
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
-
Day 5
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
2
Standing Behind Neck Shoulder Press (Barbell)
3 Sets
6-10 Reps
-
3
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
4
Incline Chest Press (Machine)
3 Sets
8-12 Reps
-
5
Upright Row (Cable)
4 Sets
10-15 Reps
-
6
Skull Crusher
3 Sets
10-15 Reps
-
7
Single Arm Tricep Extension (Cable)
2 Sets
AMRAP
-
Day 6
1
Deadlift (Barbell)
1 Set
AMRAP
-
2
Romanian Deadlift (Barbell)
2 Sets
5-10 Reps
-
3
Seated Calf Raise
3 Sets
AMRAP
-
4
Hack Squat
4 Sets
8-12 Reps
-
5
Sit Up
4 Sets
15-20 Reps
-
6
Leg Press
3 Sets
10-15 Reps
-
7
Hip Abductor (Machine)
4 Sets
10-15 Reps
-
Day 4
1
Underhand Lat Pulldown
3 Sets
6-10 Reps
-
2
Spider Curl
3 Sets
8-12 Reps
-
3
Chest Supported Row (Machine)
4 Sets
8-12 Reps
-
4
Reverse Bicep Curl (EZ Bar)
3 Sets
10-15 Reps
-
5
Standing Pullover (Cable)
3 Sets
10-15 Reps
-
6
Preacher Curl (Barbell)
3 Sets
10-15 Reps
-
7
Rear Delt Fly (Dumbbell)
4 Sets
AMRAP
-