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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!
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.3%
Upper Back
10.2%
Biceps
10.2%
Front Delts
7.9%
Quadriceps
7.6%
Lats
7.6%
Chest
6.9%
Glutes
6.8%
Hamstrings
6.5%
Middle Delts
6.2%
Abs
4.6%
Rear Delts
3.9%
Calves
2.7%
Lower Back
2.5%
Abductors
2%
Forearms
1.6%
Adductors
0.5%
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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
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
-