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PPL-Arms Focused

by prajwal1998
3 athletes joined
5.0
(1 rating)

Program Description

For people with weaker arms who want to build a jacked physique while increasing strength

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    120 minutes
  • Created
    Apr 12, 2024 07:25
  • Last Edited
    Jun 18, 2025 08:13

Summary

Unleash your upper body potential with the PPL-Arms Focused program, a comprehensive 12-week journey designed for dedicated lifters. Committing to six days a week, you'll engage in a meticulously crafted routine that emphasizes pulling, pushing, and arms, ensuring balanced development. Each session combines strength and hypertrophy exercises, including barbell clean deadlifts, T-bar rows, and targeted arm workouts, all tailored to maximize muscle growth and endurance. Get ready to sculpt your physique and elevate your lifting game!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
16.3%
Front Delts
9.4%
Quadriceps
8.3%
Chest
8%
Lats
7.2%
Hamstrings
7.2%
Middle Delts
6.8%
Triceps
6.8%
Rear Delts
6.5%
Biceps
6.3%
Glutes
5.7%
Forearms
4.1%
Calves
3.7%
Abs
1.8%
Lower Back
1%
Adductors
0.7%
Abductors
0.4%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
Star
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Star
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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
WEEK 11
WEEK 12
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Clean Deadlift
4
6-10 reps
-
2
T-Bar Row
3
6-10 reps
-
3A
Lat Pulldown
3
10-15 reps
-
3B
Upright Row (Barbell)
3
10-15 reps
-
4A
Bicep Curl (EZ Bar)
3
8-12 reps
-
4B
Farmer's Walk (Weighted)
3
30 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1A
Bench Press (Dumbbell)
3
6-10 reps
-
1B
Rear Delt Row
3
10-15 reps
-
2A
AD Press
4
8-12 reps
-
2B
Hammer Curl
4
8-12 reps
-
3A
Lateral Raise (Cable)
4
10-15 reps
-
3B
Katana Extension
4
8-12 reps
-
4
Chest Fly (Cable)
4
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
6-10 reps
-
2A
Leg Curl
3
8-12 reps
-
2B
Tibialis Raises
3
10-15 reps
-
3A
Leg Extension
3
10-15 reps
-
3B
Standing Calf Raise
3
15-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1A
Pull-Up (Weighted)
3
3-5 reps
-
1B
Face Pull
3
10-15 reps
-
2A
Kroc Row
4
6-12 reps
-
2B
Rope-Wrist Curls
4
10-15 reps
-
3A
Shrug (Barbell)
3
6-10 reps
-
3B
Incline Curl (Dumbbell)
3
6-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
8-12 reps
-
2
Chest Press (Machine)
3
6-10 reps
-
3A
Skull Crusher
4
8-12 reps
-
3B
Hangman Curls
4
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1A
Romanian Deadlift (Barbell)
2
6-12 reps
-
1B
Rear Delt Row
2
8-12 reps
-
2A
Leg Press
3
8-12 reps
-
2B
Standing Calf Raise
3
10-15 reps
-
3
Glute-Ham Raise
3
10-15 reps
-
4
Dead Hang
3
1 mins
-
Week 1
1 / 12 Weeks
Day 1
1
Clean Deadlift
4 Sets
6-10 Reps
-
2
T-Bar Row
3 Sets
6-10 Reps
-
3A
Lat Pulldown
3 Sets
10-15 Reps
-
3B
Upright Row (Barbell)
3 Sets
10-15 Reps
-
4A
Bicep Curl (EZ Bar)
3 Sets
8-12 Reps
-
4B
Farmer's Walk (Weighted)
3 Sets
30 Reps
-
Day 2
1A
Bench Press (Dumbbell)
3 Sets
6-10 Reps
-
1B
Rear Delt Row
3 Sets
10-15 Reps
-
2A
AD Press
4 Sets
8-12 Reps
-
2B
Hammer Curl
4 Sets
8-12 Reps
-
3A
Lateral Raise (Cable)
4 Sets
10-15 Reps
-
3B
Katana Extension
4 Sets
8-12 Reps
-
4
Chest Fly (Cable)
4 Sets
6-10 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
6-10 Reps
-
2A
Leg Curl
3 Sets
8-12 Reps
-
2B
Tibialis Raises
3 Sets
10-15 Reps
-
3A
Leg Extension
3 Sets
10-15 Reps
-
3B
Standing Calf Raise
3 Sets
15-20 Reps
-
Day 4
1A
Pull-Up (Weighted)
3 Sets
3-5 Reps
-
1B
Face Pull
3 Sets
10-15 Reps
-
2A
Kroc Row
4 Sets
6-12 Reps
-
2B
Rope-Wrist Curls
4 Sets
10-15 Reps
-
3A
Shrug (Barbell)
3 Sets
6-10 Reps
-
3B
Incline Curl (Dumbbell)
3 Sets
6-12 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
8-12 Reps
-
2
Chest Press (Machine)
3 Sets
6-10 Reps
-
3A
Skull Crusher
4 Sets
8-12 Reps
-
3B
Hangman Curls
4 Sets
6-10 Reps
-
Day 6
1A
Romanian Deadlift (Barbell)
2 Sets
6-12 Reps
-
1B
Rear Delt Row
2 Sets
8-12 Reps
-
2A
Leg Press
3 Sets
8-12 Reps
-
2B
Standing Calf Raise
3 Sets
10-15 Reps
-
3
Glute-Ham Raise
3 Sets
10-15 Reps
-
4
Dead Hang
3 Sets
1 mins
-