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Power build PPL
by Caleb
514 athletes joined
Program Description
Gain strength on the big 3, as well as adding more hyper trophy focus. It is a very similar program to Reddit PPL but with more favourability to those looking to body build. Ideally adding 5lbs a week onto your first deadlift, bench and squat of the week. When you plateau and are unable to hit the recommended volume after increasing the weight, work from that point forward until the program is over. After finding your plateau attempt to add 5lbs to a working set unless it holds you back from using clean form. Do not add another 5lbs unless you can hit all the recommended volume with the recently increased weight. When the program is over; if you have found success, enjoyed it and wish to repeat the program, re test your 1RM and restart the program with your new 70%’s to work up from. Grind out and enjoy!
Program Overview
Level
Novice, Intermediate, Advanced
Goal
Powerbuilding, Bodybuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Dec 29, 2023 08:29
Last Edited
Jun 17, 2024 03:27
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Week 1
1 / 12 Weeks
Day 6
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Leg Curl
4 Sets
8-12 Reps
@7.5
4
Leg Extension
4 Sets
8-12 Reps
@7.5
5
Seated Calf Raise
4 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
4 Reps
4 Reps
60%
70%
2
Lat Pulldown
4 Sets
8-12 Reps
@7
3
Seated Row (Cable)
4 Sets
8-12 Reps
@7
4
Face Pull
4 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
1 Set
3 Sets
8-12 Reps
8-12 Reps
@7
@8
3
Seated Hamstring Curl
4 Sets
8-12 Reps
@8
4
Leg Extension
4 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 4
1
Barbell Row
4 Sets
8-12 Reps
@7.5
2
Lat Pulldown
4 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@7.5
4
Face Pull
4 Sets
8-12 Reps
@7.5
5
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7.5
Day 5
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
4 Reps
4 Reps
60%
70%
2
Lat Pulldown
4 Sets
8-12 Reps
@7
3
Seated Row (Cable)
4 Sets
8-12 Reps
@7
4
Face Pull
4 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
1 Set
3 Sets
8-12 Reps
8-12 Reps
@7
@8
3
Seated Hamstring Curl
4 Sets
8-12 Reps
@8
4
Leg Extension
4 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 4
1
Barbell Row
4 Sets
8-12 Reps
@7.5
2
Lat Pulldown
4 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@7.5
4
Face Pull
4 Sets
8-12 Reps
@7.5
5
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7.5
Day 5
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 6
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Leg Curl
4 Sets
8-12 Reps
@7.5
4
Leg Extension
4 Sets
8-12 Reps
@7.5
5
Seated Calf Raise
4 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
4 Reps
4 Reps
60%
70%
2
Lat Pulldown
4 Sets
8-12 Reps
@7
3
Seated Row (Cable)
4 Sets
8-12 Reps
@7
4
Face Pull
4 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
1 Set
3 Sets
8-12 Reps
8-12 Reps
@7
@8
3
Seated Hamstring Curl
4 Sets
8-12 Reps
@8
4
Leg Extension
4 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 4
1
Barbell Row
4 Sets
8-12 Reps
@7.5
2
Lat Pulldown
4 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@7.5
4
Face Pull
4 Sets
8-12 Reps
@7.5
5
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7.5
Day 5
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 6
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Leg Curl
4 Sets
8-12 Reps
@7.5
4
Leg Extension
4 Sets
8-12 Reps
@7.5
5
Seated Calf Raise
4 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
4 Reps
4 Reps
60%
70%
2
Lat Pulldown
4 Sets
8-12 Reps
@7
3
Seated Row (Cable)
4 Sets
8-12 Reps
@7
4
Face Pull
4 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
1 Set
3 Sets
8-12 Reps
8-12 Reps
@7
@8
3
Seated Hamstring Curl
4 Sets
8-12 Reps
@8
4
Leg Extension
4 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 4
1
Barbell Row
4 Sets
8-12 Reps
@7.5
2
Lat Pulldown
4 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@7.5
4
Face Pull
4 Sets
8-12 Reps
@7.5
5
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7.5
Day 5
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 6
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Leg Curl
4 Sets
8-12 Reps
@7.5
4
Leg Extension
4 Sets
8-12 Reps
@7.5
5
Seated Calf Raise
4 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
4 Reps
4 Reps
60%
70%
2
Lat Pulldown
4 Sets
8-12 Reps
@7
3
Seated Row (Cable)
4 Sets
8-12 Reps
@7
4
Face Pull
4 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
1 Set
3 Sets
8-12 Reps
8-12 Reps
@7
@8
3
Seated Hamstring Curl
4 Sets
8-12 Reps
@8
4
Leg Extension
4 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 4
1
Barbell Row
4 Sets
8-12 Reps
@7.5
2
Lat Pulldown
4 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@7.5
4
Face Pull
4 Sets
8-12 Reps
@7.5
5
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7.5
Day 5
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 6
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Leg Curl
4 Sets
8-12 Reps
@7.5
4
Leg Extension
4 Sets
8-12 Reps
@7.5
5
Seated Calf Raise
4 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
4 Reps
4 Reps
60%
70%
2
Lat Pulldown
4 Sets
8-12 Reps
@7
3
Seated Row (Cable)
4 Sets
8-12 Reps
@7
4
Face Pull
4 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
1 Set
3 Sets
8-12 Reps
8-12 Reps
@7
@8
3
Seated Hamstring Curl
4 Sets
8-12 Reps
@8
4
Leg Extension
4 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 4
1
Barbell Row
4 Sets
8-12 Reps
@7.5
2
Lat Pulldown
4 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@7.5
4
Face Pull
4 Sets
8-12 Reps
@7.5
5
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7.5
Day 5
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 6
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Leg Curl
4 Sets
8-12 Reps
@7.5
4
Leg Extension
4 Sets
8-12 Reps
@7.5
5
Seated Calf Raise
4 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
4 Reps
4 Reps
60%
70%
2
Lat Pulldown
4 Sets
8-12 Reps
@7
3
Seated Row (Cable)
4 Sets
8-12 Reps
@7
4
Face Pull
4 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
1 Set
3 Sets
8-12 Reps
8-12 Reps
@7
@8
3
Seated Hamstring Curl
4 Sets
8-12 Reps
@8
4
Leg Extension
4 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 4
1
Barbell Row
4 Sets
8-12 Reps
@7.5
2
Lat Pulldown
4 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@7.5
4
Face Pull
4 Sets
8-12 Reps
@7.5
5
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7.5
Day 5
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 6
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Leg Curl
4 Sets
8-12 Reps
@7.5
4
Leg Extension
4 Sets
8-12 Reps
@7.5
5
Seated Calf Raise
4 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
4 Reps
4 Reps
60%
70%
2
Lat Pulldown
4 Sets
8-12 Reps
@7
3
Seated Row (Cable)
4 Sets
8-12 Reps
@7
4
Face Pull
4 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
1 Set
3 Sets
8-12 Reps
8-12 Reps
@7
@8
3
Seated Hamstring Curl
4 Sets
8-12 Reps
@8
4
Leg Extension
4 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 4
1
Barbell Row
4 Sets
8-12 Reps
@7.5
2
Lat Pulldown
4 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@7.5
4
Face Pull
4 Sets
8-12 Reps
@7.5
5
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7.5
Day 5
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 6
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Leg Curl
4 Sets
8-12 Reps
@7.5
4
Leg Extension
4 Sets
8-12 Reps
@7.5
5
Seated Calf Raise
4 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 1
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 2
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
1 Set
3 Sets
8-12 Reps
8-12 Reps
@7
@8
3
Seated Hamstring Curl
4 Sets
8-12 Reps
@8
4
Leg Extension
4 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 3
1
Barbell Row
4 Sets
8-12 Reps
@7.5
2
Lat Pulldown
4 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@7.5
4
Face Pull
4 Sets
8-12 Reps
@7.5
5
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7.5
Day 4
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 5
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Leg Curl
4 Sets
8-12 Reps
@7.5
4
Leg Extension
4 Sets
8-12 Reps
@7.5
5
Seated Calf Raise
4 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
4 Reps
4 Reps
60%
70%
2
Lat Pulldown
4 Sets
8-12 Reps
@7
3
Seated Row (Cable)
4 Sets
8-12 Reps
@7
4
Face Pull
4 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
1 Set
3 Sets
8-12 Reps
8-12 Reps
@7
@8
3
Seated Hamstring Curl
4 Sets
8-12 Reps
@8
4
Leg Extension
4 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 4
1
Barbell Row
4 Sets
8-12 Reps
@7.5
2
Lat Pulldown
4 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@7.5
4
Face Pull
4 Sets
8-12 Reps
@7.5
5
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7.5
Day 5
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 6
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Leg Curl
4 Sets
8-12 Reps
@7.5
4
Leg Extension
4 Sets
8-12 Reps
@7.5
5
Seated Calf Raise
4 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
4 Reps
4 Reps
60%
70%
2
Lat Pulldown
4 Sets
8-12 Reps
@7
3
Seated Row (Cable)
4 Sets
8-12 Reps
@7
4
Face Pull
4 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
1 Set
3 Sets
8-12 Reps
8-12 Reps
@7
@8
3
Seated Hamstring Curl
4 Sets
8-12 Reps
@8
4
Leg Extension
4 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 4
1
Barbell Row
4 Sets
8-12 Reps
@7.5
2
Lat Pulldown
4 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@7.5
4
Face Pull
4 Sets
8-12 Reps
@7.5
5
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7.5
Day 5
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 6
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Leg Curl
4 Sets
8-12 Reps
@7.5
4
Leg Extension
4 Sets
8-12 Reps
@7.5
5
Seated Calf Raise
4 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 1
1
Deadlift (Barbell)
1 Set
1 Set
4 Reps
4 Reps
60%
70%
2
Lat Pulldown
4 Sets
8-12 Reps
@7
3
Seated Row (Cable)
4 Sets
8-12 Reps
@7
4
Face Pull
4 Sets
8-12 Reps
@7
5
Bicep Curl (Barbell)
3 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7
Day 2
1
Bench Press (Barbell)
5 Sets
5 Reps
70%
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 3
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
1 Set
3 Sets
8-12 Reps
8-12 Reps
@7
@8
3
Seated Hamstring Curl
4 Sets
8-12 Reps
@8
4
Leg Extension
4 Sets
8-12 Reps
@8
5
Seated Calf Raise
3 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5
Day 4
1
Barbell Row
4 Sets
8-12 Reps
@7.5
2
Lat Pulldown
4 Sets
8-12 Reps
@7.5
3
Chest Supported Row (Dumbbell)
4 Sets
8-12 Reps
@7.5
4
Face Pull
4 Sets
8-12 Reps
@7.5
5
Bicep Curl (Barbell)
4 Sets
8-12 Reps
@7.5
6
Hammer Curl
3 Sets
8-12 Reps
@7.5
7
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@7.5
Day 5
1
Bench Press (Barbell)
4 Sets
8-12 Reps
@7.5
2
Seated Shoulder Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
3
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
@7.5
4
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@7.5
5
Lateral Raise (Machine)
2 Sets
8-12 Reps
@7.5
6
Tricep Extension (Cable)
3 Sets
8-12 Reps
@7.5
7
Single Arm Overhead Tricep Extension
3 Sets
8-12 Reps
@7.5
8
V-Handle Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@7.5
Day 6
1
Squat (Barbell)
1 Set
3 Sets
5 Reps
5 Reps
50%
70%
2
Leg Press
4 Sets
8-12 Reps
@7.5
3
Leg Curl
4 Sets
8-12 Reps
@7.5
4
Leg Extension
4 Sets
8-12 Reps
@7.5
5
Seated Calf Raise
4 Sets
8-12 Reps
@7.5
6
Standing Calf Raise
2 Sets
10-14 Reps
@7.5