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BoostcampPNG

PPL

by Nick F.
1 athletes joined

Program Description

Gain muscle and strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    70 minutes
  • Created
    Mar 25, 2024 03:37
  • Last Edited
    May 14, 2024 03:10

To Start The Program

1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.2%
Biceps
10.4%
Front Delts
10%
Upper Back
9.6%
Chest
9.2%
Lats
8.5%
Quadriceps
8.5%
Hamstrings
8%
Middle Delts
5.5%
Calves
5.3%
Glutes
5.3%
Lower Back
3.2%
Abs
1.9%
Forearms
1.1%
Rear Delts
0.4%
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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
Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Upright Row (Cable)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Tricep Extension (Barbell)
3
8 reps
-
9
Tricep Rope Push Down (Cable)
2
12 reps
-
10
Tricep Kickback
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Upright Row (Cable)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Tricep Extension (Barbell)
3
8 reps
-
9
Tricep Rope Push Down (Cable)
2
12 reps
-
10
Tricep Kickback
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Upright Row (Cable)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Tricep Extension (Barbell)
3
8 reps
-
9
Tricep Rope Push Down (Cable)
2
12 reps
-
10
Tricep Kickback
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Upright Row (Cable)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Tricep Extension (Barbell)
3
8 reps
-
9
Tricep Rope Push Down (Cable)
2
12 reps
-
10
Tricep Kickback
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Upright Row (Cable)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Tricep Extension (Barbell)
3
8 reps
-
9
Tricep Rope Push Down (Cable)
2
12 reps
-
10
Tricep Kickback
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Upright Row (Cable)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Tricep Extension (Barbell)
3
8 reps
-
9
Tricep Rope Push Down (Cable)
2
12 reps
-
10
Tricep Kickback
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Upright Row (Cable)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Tricep Extension (Barbell)
3
8 reps
-
9
Tricep Rope Push Down (Cable)
2
12 reps
-
10
Tricep Kickback
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Upright Row (Cable)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Tricep Extension (Barbell)
3
8 reps
-
9
Tricep Rope Push Down (Cable)
2
12 reps
-
10
Tricep Kickback
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Upright Row (Cable)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Tricep Extension (Barbell)
3
8 reps
-
9
Tricep Rope Push Down (Cable)
2
12 reps
-
10
Tricep Kickback
2
15 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
3 reps
-
2
Seated Shoulder Press (Dumbbell)
3
8 reps
-
3
Incline Bench Press (Dumbbell)
3
8 reps
-
4
Incline Bench Press (Barbell)
2
12 reps
-
5
Chest Fly (Cable)
2
15 reps
-
6
Upright Row (Cable)
2
12 reps
-
7
Lateral Raise (Cable)
2
15 reps
-
8
Tricep Extension (Barbell)
3
8 reps
-
9
Tricep Rope Push Down (Cable)
2
12 reps
-
10
Tricep Kickback
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Chin-Up (Weighted)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
3
12 reps
-
4
Lat Pulldown
3
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Incline Curl (Dumbbell)
3
12 reps
-
7
Concentration Curl
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Tricep Extension (Barbell)
3
8 reps
-
8
Dip (Weighted)
3
12 reps
-
9
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Tricep Extension (Barbell)
3
8 reps
-
8
Dip (Weighted)
3
12 reps
-
9
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Tricep Extension (Barbell)
3
8 reps
-
8
Dip (Weighted)
3
12 reps
-
9
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Tricep Extension (Barbell)
3
8 reps
-
8
Dip (Weighted)
3
12 reps
-
9
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Tricep Extension (Barbell)
3
8 reps
-
8
Dip (Weighted)
3
12 reps
-
9
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Tricep Extension (Barbell)
3
8 reps
-
8
Dip (Weighted)
3
12 reps
-
9
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Tricep Extension (Barbell)
3
8 reps
-
8
Dip (Weighted)
3
12 reps
-
9
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Tricep Extension (Barbell)
3
8 reps
-
8
Dip (Weighted)
3
12 reps
-
9
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Tricep Extension (Barbell)
3
8 reps
-
8
Dip (Weighted)
3
12 reps
-
9
Tricep Kickback
3
15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
5 reps
-
2
Arnold Press
3
8 reps
-
3
Incline Bench Press (Barbell)
3
8 reps
-
4
Incline Bench Press (Dumbbell)
3
12 reps
-
5
Front Raise
3
12 reps
-
6
Lateral Raise (Cable)
3
12 reps
-
7
Tricep Extension (Barbell)
3
8 reps
-
8
Dip (Weighted)
3
12 reps
-
9
Tricep Kickback
3
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
3
6 reps
-
2
Bent Over Row (Dumbbell)
3
8 reps
-
3
Chest Supported Row (Machine)
2
12 reps
-
4
Lat Pulldown
2
12 reps
-
5
Preacher Curl (Barbell)
3
8 reps
-
6
Hammer Curl
2
12 reps
-
7
Bicep Curl (Cable)
2
15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Belt Squat
3
6 reps
-
2
Hack Squat
3
12 reps
-
3
Romanian Deadlift (Barbell)
3
6 reps
-
4
Leg Extension
3
12 reps
-
5
Seated Hamstring Curl
3
12 reps
-
6
Seated Calf Raise
3
12 reps
-
7
Standing Calf Raise
3
12 reps
-
Week 1
1 / 10 Weeks
Day 3
1
Belt Squat
3 Sets
6 Reps
-
2
Hack Squat
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Seated Hamstring Curl
3 Sets
12 Reps
-
6
Seated Calf Raise
3 Sets
12 Reps
-
7
Standing Calf Raise
3 Sets
12 Reps
-
Day 1
1
Bench Press (Dumbbell)
3 Sets
3 Reps
-
2
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
3
Incline Bench Press (Dumbbell)
3 Sets
8 Reps
-
4
Incline Bench Press (Barbell)
2 Sets
12 Reps
-
5
Chest Fly (Cable)
2 Sets
15 Reps
-
6
Upright Row (Cable)
2 Sets
12 Reps
-
7
Lateral Raise (Cable)
2 Sets
15 Reps
-
8
Tricep Extension (Barbell)
3 Sets
8 Reps
-
9
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-
10
Tricep Kickback
2 Sets
15 Reps
-
Day 4
1
Bench Press (Barbell)
3 Sets
5 Reps
-
2
Arnold Press
3 Sets
8 Reps
-
3
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
4
Incline Bench Press (Dumbbell)
3 Sets
12 Reps
-
5
Front Raise
3 Sets
12 Reps
-
6
Lateral Raise (Cable)
3 Sets
12 Reps
-
7
Tricep Extension (Barbell)
3 Sets
8 Reps
-
8
Dip (Weighted)
3 Sets
12 Reps
-
9
Tricep Kickback
3 Sets
15 Reps
-
Day 6
1
Belt Squat
3 Sets
6 Reps
-
2
Hack Squat
3 Sets
12 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
6 Reps
-
4
Leg Extension
3 Sets
12 Reps
-
5
Seated Hamstring Curl
3 Sets
12 Reps
-
6
Seated Calf Raise
3 Sets
12 Reps
-
7
Standing Calf Raise
3 Sets
12 Reps
-
Day 2
1
Chin-Up (Weighted)
3 Sets
6 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
3
Chest Supported Row (Machine)
3 Sets
12 Reps
-
4
Lat Pulldown
3 Sets
12 Reps
-
5
Preacher Curl (Barbell)
3 Sets
8 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
12 Reps
-
7
Concentration Curl
3 Sets
15 Reps
-
Day 5
1
Seated Row (Cable)
3 Sets
6 Reps
-
2
Bent Over Row (Dumbbell)
3 Sets
8 Reps
-
3
Chest Supported Row (Machine)
2 Sets
12 Reps
-
4
Lat Pulldown
2 Sets
12 Reps
-
5
Preacher Curl (Barbell)
3 Sets
8 Reps
-
6
Hammer Curl
2 Sets
12 Reps
-
7
Bicep Curl (Cable)
2 Sets
15 Reps
-