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PPL by DS

by Swapnil R.
5 athletes joined

Program Description

Best 6day ppl split for muscle growth and strength

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    120 minutes
  • Created
    Feb 23, 2024 08:10
  • Last Edited
    Jun 18, 2025 08:28

Summary

Transform your physique with the PPL by DS program, a comprehensive 8-week journey designed for serious lifters. Committing to six days a week, you'll alternate between push, pull, and leg workouts, ensuring balanced muscle development and optimal recovery. Each session features targeted exercises like the Deadlift, Incline Bench Press, and Lat Pulldown, utilizing a full gym setup to maximize your gains. Get ready to build strength, enhance your endurance, and sculpt your body with this structured approach to training!
Muscle Engagement
Front
Back
MuscleSet
Chest
10.6%
Biceps
10.2%
Front Delts
9.6%
Triceps
9%
Upper Back
8.8%
Middle Delts
8.6%
Lats
7.6%
Hamstrings
6.7%
Rear Delts
6%
Quadriceps
5.9%
Calves
5.4%
Glutes
4.8%
Lower Back
2.8%
Abs
1.7%
Forearms
1.5%
Adductors
0.6%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
75%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Chest Supported Row (Dumbbell)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
5
5 reps
75%
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5 reps
70%
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Leg Extension
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
70%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
70%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
70%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
70%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
70%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
70%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
70%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bent Over Row (Barbell)
5
5 reps
70%
2
Lat Pulldown
3
8-12 reps
-
3
Reverse Pec Deck
4
8-12 reps
-
4
Standing Pullover (Cable)
3
8-12 reps
-
5
Hammer Curl
4
8-12 reps
-
6
Incline Curl (Dumbbell)
3
8-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Smith Machine)
3
8-12 reps
-
2
Pec Deck (Machine)
3
8-12 reps
RPE 9
3
Lateral Raise (Cable)
2
12-15 reps
-
4
Cable Crossover
2
8-12 reps
-
6A
Tricep Extension (Dumbbell)
3
8-12 reps
-
6B
Lateral Raise (Dumbbell)
3
15-20 reps
-
7A
Tricep Pushdown (Cable)
3
8-12 reps
-
7B
Lateral Raise (Dumbbell)
3
15-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
-
2
Romanian Deadlift (Barbell)
3
8-12 reps
-
3
Lying Leg Curl
3
8-12 reps
-
4
Seated Calf Raise
5
8-12 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Deadlift (Barbell)
1 Set
5 Reps
75%
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Reverse Pec Deck
4 Sets
8-12 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
8-12 Reps
-
5
Hammer Curl
4 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 2
1
Incline Bench Press (Barbell)
5 Sets
5 Reps
75%
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
-
4
Cable Crossover
2 Sets
8-12 Reps
-
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
7B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5 Reps
70%
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Leg Extension
3 Sets
8-12 Reps
-
4
Seated Calf Raise
5 Sets
8-12 Reps
-
Day 4
1
Bent Over Row (Barbell)
5 Sets
5 Reps
70%
2
Lat Pulldown
3 Sets
8-12 Reps
-
3
Reverse Pec Deck
4 Sets
8-12 Reps
-
4
Standing Pullover (Cable)
3 Sets
8-12 Reps
-
5
Hammer Curl
4 Sets
8-12 Reps
-
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 5
1
Incline Bench Press (Smith Machine)
3 Sets
8-12 Reps
-
2
Pec Deck (Machine)
3 Sets
8-12 Reps
@9
3
Lateral Raise (Cable)
2 Sets
12-15 Reps
-
4
Cable Crossover
2 Sets
8-12 Reps
-
6A
Tricep Extension (Dumbbell)
3 Sets
8-12 Reps
-
6B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
7A
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
7B
Lateral Raise (Dumbbell)
3 Sets
15-20 Reps
-
Day 6
1
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
-
3
Lying Leg Curl
3 Sets
8-12 Reps
-
4
Seated Calf Raise
5 Sets
8-12 Reps
-