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PPLUL / Push, Pull, Legs, Upper, Lower

by Thomas Skinner
1 athletes joined
5.0
(1 rating)

Program Description

This PPLUL regimen allows 5 days in the gym per week with adequate rest for your muscle groups, yet still allowing you to work out each muscle group twice per week. Recommend starting day 1 on a Monday, rest on Thursdays and Sundays; this optimizes rest of the muscle groups.

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 10, 2023 02:01
  • Last Edited
    Jun 18, 2025 12:40

Summary

Transform your physique with the PPLUL program, a comprehensive 10-week training plan designed for those ready to elevate their strength and conditioning. This 5-day split focuses on Push, Pull, Legs, Upper, and Lower body workouts, ensuring balanced muscle development and optimal recovery. Each session features a mix of compound and isolation exercises tailored to enhance your performance and build muscle. With a full gym's worth of equipment at your disposal, you’ll have everything you need to push your limits and achieve your fitness goals. Get ready to unleash your potential!
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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
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3A
Bicep Curl (EZ Bar)
4
10 reps
-
3B
Pullover (EZ Bar)
4
10 reps
-
4
Dumbbell Row
4
12 reps
-
5
Rotary Torso
4
20 reps
-
6
Single Arm Iso Row
6
10 reps
-
7
Hammer Curl
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3A
Bicep Curl (EZ Bar)
4
10 reps
-
3B
Pullover (EZ Bar)
4
10 reps
-
4
Dumbbell Row
4
12 reps
-
5
Rotary Torso
4
20 reps
-
6
Single Arm Iso Row
6
10 reps
-
7
Hammer Curl
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3A
Bicep Curl (EZ Bar)
4
10 reps
-
3B
Pullover (EZ Bar)
4
10 reps
-
4
Dumbbell Row
4
12 reps
-
5
Rotary Torso
4
20 reps
-
6
Single Arm Iso Row
6
10 reps
-
7
Hammer Curl
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3A
Bicep Curl (EZ Bar)
4
10 reps
-
3B
Pullover (EZ Bar)
4
10 reps
-
4
Dumbbell Row
4
12 reps
-
5
Rotary Torso
4
20 reps
-
6
Single Arm Iso Row
6
10 reps
-
7
Hammer Curl
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3A
Bicep Curl (EZ Bar)
4
10 reps
-
3B
Pullover (EZ Bar)
4
10 reps
-
4
Dumbbell Row
4
12 reps
-
5
Rotary Torso
4
20 reps
-
6
Single Arm Iso Row
6
10 reps
-
7
Hammer Curl
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3A
Bicep Curl (EZ Bar)
4
10 reps
-
3B
Pullover (EZ Bar)
4
10 reps
-
4
Dumbbell Row
4
12 reps
-
5
Rotary Torso
4
20 reps
-
6
Single Arm Iso Row
6
10 reps
-
7
Hammer Curl
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3A
Bicep Curl (EZ Bar)
4
10 reps
-
3B
Pullover (EZ Bar)
4
10 reps
-
4
Dumbbell Row
4
12 reps
-
5
Rotary Torso
4
20 reps
-
6
Single Arm Iso Row
6
10 reps
-
7
Hammer Curl
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3A
Bicep Curl (EZ Bar)
4
10 reps
-
3B
Pullover (EZ Bar)
4
10 reps
-
4
Dumbbell Row
4
12 reps
-
5
Rotary Torso
4
20 reps
-
6
Single Arm Iso Row
6
10 reps
-
7
Hammer Curl
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3A
Bicep Curl (EZ Bar)
4
10 reps
-
3B
Pullover (EZ Bar)
4
10 reps
-
4
Dumbbell Row
4
12 reps
-
5
Rotary Torso
4
20 reps
-
6
Single Arm Iso Row
6
10 reps
-
7
Hammer Curl
3
16 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
3
10 reps
-
2
Seated Row (Cable)
3
10 reps
-
3A
Bicep Curl (EZ Bar)
4
10 reps
-
3B
Pullover (EZ Bar)
4
10 reps
-
4
Dumbbell Row
4
12 reps
-
5
Rotary Torso
4
20 reps
-
6
Single Arm Iso Row
6
10 reps
-
7
Hammer Curl
3
16 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Skull Crusher
3
15 reps
-
3A
Lateral Raise (Dumbbell)
3
12 reps
-
3B
Shrug (Dumbbell)
3
15 reps
-
4
Abs Crunch (Weighted)
3
30 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Incline Bench Press (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Skull Crusher
3
15 reps
-
3A
Lateral Raise (Dumbbell)
3
12 reps
-
3B
Shrug (Dumbbell)
3
15 reps
-
4
Abs Crunch (Weighted)
3
30 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Incline Bench Press (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Skull Crusher
3
15 reps
-
3A
Lateral Raise (Dumbbell)
3
12 reps
-
3B
Shrug (Dumbbell)
3
15 reps
-
4
Abs Crunch (Weighted)
3
30 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Incline Bench Press (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Skull Crusher
3
15 reps
-
3A
Lateral Raise (Dumbbell)
3
12 reps
-
3B
Shrug (Dumbbell)
3
15 reps
-
4
Abs Crunch (Weighted)
3
30 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Incline Bench Press (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Skull Crusher
3
15 reps
-
3A
Lateral Raise (Dumbbell)
3
12 reps
-
3B
Shrug (Dumbbell)
3
15 reps
-
4
Abs Crunch (Weighted)
3
30 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Incline Bench Press (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Skull Crusher
3
15 reps
-
3A
Lateral Raise (Dumbbell)
3
12 reps
-
3B
Shrug (Dumbbell)
3
15 reps
-
4
Abs Crunch (Weighted)
3
30 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Incline Bench Press (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Skull Crusher
3
15 reps
-
3A
Lateral Raise (Dumbbell)
3
12 reps
-
3B
Shrug (Dumbbell)
3
15 reps
-
4
Abs Crunch (Weighted)
3
30 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Incline Bench Press (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Skull Crusher
3
15 reps
-
3A
Lateral Raise (Dumbbell)
3
12 reps
-
3B
Shrug (Dumbbell)
3
15 reps
-
4
Abs Crunch (Weighted)
3
30 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Incline Bench Press (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Skull Crusher
3
15 reps
-
3A
Lateral Raise (Dumbbell)
3
12 reps
-
3B
Shrug (Dumbbell)
3
15 reps
-
4
Abs Crunch (Weighted)
3
30 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Incline Bench Press (Barbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
4
10 reps
-
2
Skull Crusher
3
15 reps
-
3A
Lateral Raise (Dumbbell)
3
12 reps
-
3B
Shrug (Dumbbell)
3
15 reps
-
4
Abs Crunch (Weighted)
3
30 reps
-
5
Chest Fly (Machine)
3
10 reps
-
6
Tricep Extension (Cable)
4
15 reps
-
7
Incline Bench Press (Barbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8 reps
5 reps
-
-
2
Standing Calf Raise
4
15 reps
-
3
Rotary Torso
4
20 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8 reps
5 reps
-
-
2
Standing Calf Raise
4
15 reps
-
3
Rotary Torso
4
20 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8 reps
5 reps
-
-
2
Standing Calf Raise
4
15 reps
-
3
Rotary Torso
4
20 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8 reps
5 reps
-
-
2
Standing Calf Raise
4
15 reps
-
3
Rotary Torso
4
20 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8 reps
5 reps
-
-
2
Standing Calf Raise
4
15 reps
-
3
Rotary Torso
4
20 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8 reps
5 reps
-
-
2
Standing Calf Raise
4
15 reps
-
3
Rotary Torso
4
20 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8 reps
5 reps
-
-
2
Standing Calf Raise
4
15 reps
-
3
Rotary Torso
4
20 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8 reps
5 reps
-
-
2
Standing Calf Raise
4
15 reps
-
3
Rotary Torso
4
20 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8 reps
5 reps
-
-
2
Standing Calf Raise
4
15 reps
-
3
Rotary Torso
4
20 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press (45 Degrees)
1
3
8 reps
5 reps
-
-
2
Standing Calf Raise
4
15 reps
-
3
Rotary Torso
4
20 reps
-
4
Romanian Deadlift (Barbell)
3
8 reps
-
5
Leg Extension
3
12 reps
-
6
Leg Curl
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
-
-
2
Bicep Curl (Machine)
3
10 reps
-
3
Tricep Extension (Machine)
3
10 reps
-
4
Hanging Leg Raise
1
1
1
1
30 reps
25 reps
20 reps
15 reps
-
-
-
-
5
Cable Crossover
3
10 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Forearm Curls
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
-
-
2
Bicep Curl (Machine)
3
10 reps
-
3
Tricep Extension (Machine)
3
10 reps
-
4
Hanging Leg Raise
1
1
1
1
30 reps
25 reps
20 reps
15 reps
-
-
-
-
5
Cable Crossover
3
10 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Forearm Curls
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
-
-
2
Bicep Curl (Machine)
3
10 reps
-
3
Tricep Extension (Machine)
3
10 reps
-
4
Hanging Leg Raise
1
1
1
1
30 reps
25 reps
20 reps
15 reps
-
-
-
-
5
Cable Crossover
3
10 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Forearm Curls
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
-
-
2
Bicep Curl (Machine)
3
10 reps
-
3
Tricep Extension (Machine)
3
10 reps
-
4
Hanging Leg Raise
1
1
1
1
30 reps
25 reps
20 reps
15 reps
-
-
-
-
5
Cable Crossover
3
10 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Forearm Curls
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
-
-
2
Bicep Curl (Machine)
3
10 reps
-
3
Tricep Extension (Machine)
3
10 reps
-
4
Hanging Leg Raise
1
1
1
1
30 reps
25 reps
20 reps
15 reps
-
-
-
-
5
Cable Crossover
3
10 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Forearm Curls
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
-
-
2
Bicep Curl (Machine)
3
10 reps
-
3
Tricep Extension (Machine)
3
10 reps
-
4
Hanging Leg Raise
1
1
1
1
30 reps
25 reps
20 reps
15 reps
-
-
-
-
5
Cable Crossover
3
10 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Forearm Curls
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
-
-
2
Bicep Curl (Machine)
3
10 reps
-
3
Tricep Extension (Machine)
3
10 reps
-
4
Hanging Leg Raise
1
1
1
1
30 reps
25 reps
20 reps
15 reps
-
-
-
-
5
Cable Crossover
3
10 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Forearm Curls
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
-
-
2
Bicep Curl (Machine)
3
10 reps
-
3
Tricep Extension (Machine)
3
10 reps
-
4
Hanging Leg Raise
1
1
1
1
30 reps
25 reps
20 reps
15 reps
-
-
-
-
5
Cable Crossover
3
10 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Forearm Curls
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
-
-
2
Bicep Curl (Machine)
3
10 reps
-
3
Tricep Extension (Machine)
3
10 reps
-
4
Hanging Leg Raise
1
1
1
1
30 reps
25 reps
20 reps
15 reps
-
-
-
-
5
Cable Crossover
3
10 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Forearm Curls
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
3
8 reps
5 reps
-
-
2
Bicep Curl (Machine)
3
10 reps
-
3
Tricep Extension (Machine)
3
10 reps
-
4
Hanging Leg Raise
1
1
1
1
30 reps
25 reps
20 reps
15 reps
-
-
-
-
5
Cable Crossover
3
10 reps
-
6
Chest Supported Row (Machine)
3
8 reps
-
7
Forearm Curls
2
2
2
2
2
2
30 reps
25 reps
20 reps
15 reps
10 reps
5 reps
-
-
-
-
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
5 reps
-
-
2
Seated Calf Raise
4
12 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Belt Squat
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
5 reps
-
-
2
Seated Calf Raise
4
12 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Belt Squat
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
5 reps
-
-
2
Seated Calf Raise
4
12 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Belt Squat
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
5 reps
-
-
2
Seated Calf Raise
4
12 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Belt Squat
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
5 reps
-
-
2
Seated Calf Raise
4
12 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Belt Squat
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
5 reps
-
-
2
Seated Calf Raise
4
12 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Belt Squat
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
5 reps
-
-
2
Seated Calf Raise
4
12 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Belt Squat
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
5 reps
-
-
2
Seated Calf Raise
4
12 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Belt Squat
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
5 reps
-
-
2
Seated Calf Raise
4
12 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Belt Squat
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Trap Bar Deadlift
1
3
8 reps
5 reps
-
-
2
Seated Calf Raise
4
12 reps
-
3
Hack Squat
3
10 reps
-
4
Leg Press
3
8 reps
-
5
Reverse Abs Crunch (Bodyweight)
3
12 reps
-
6
Belt Squat
3
8 reps
-
Week 1
1 / 10 Weeks
Day 1
1
Lat Pulldown
3 Sets
10 Reps
-
2
Seated Row (Cable)
3 Sets
10 Reps
-
3A
Bicep Curl (EZ Bar)
4 Sets
10 Reps
-
3B
Pullover (EZ Bar)
4 Sets
10 Reps
-
4
Dumbbell Row
4 Sets
12 Reps
-
5
Rotary Torso
4 Sets
20 Reps
-
6
Single Arm Iso Row
6 Sets
10 Reps
-
7
Hammer Curl
3 Sets
16 Reps
-
Day 3
1
Leg Press (45 Degrees)
1 Set
3 Sets
8 Reps
5 Reps
-
-
2
Standing Calf Raise
4 Sets
15 Reps
-
3
Rotary Torso
4 Sets
20 Reps
-
4
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
5
Leg Extension
3 Sets
12 Reps
-
6
Leg Curl
3 Sets
10 Reps
-
Day 2
1
Bench Press (Dumbbell)
4 Sets
10 Reps
-
2
Skull Crusher
3 Sets
15 Reps
-
3A
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
3B
Shrug (Dumbbell)
3 Sets
15 Reps
-
4
Abs Crunch (Weighted)
3 Sets
30 Reps
-
5
Chest Fly (Machine)
3 Sets
10 Reps
-
6
Tricep Extension (Cable)
4 Sets
15 Reps
-
7
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
3 Sets
8 Reps
5 Reps
-
-
2
Bicep Curl (Machine)
3 Sets
10 Reps
-
3
Tricep Extension (Machine)
3 Sets
10 Reps
-
4
Hanging Leg Raise
1 Set
1 Set
1 Set
1 Set
30 Reps
25 Reps
20 Reps
15 Reps
-
-
-
-
5
Cable Crossover
3 Sets
10 Reps
-
6
Chest Supported Row (Machine)
3 Sets
8 Reps
-
7
Forearm Curls
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
2 Sets
30 Reps
25 Reps
20 Reps
15 Reps
10 Reps
5 Reps
-
-
-
-
-
-
Day 5
1
Trap Bar Deadlift
1 Set
3 Sets
8 Reps
5 Reps
-
-
2
Seated Calf Raise
4 Sets
12 Reps
-
3
Hack Squat
3 Sets
10 Reps
-
4
Leg Press
3 Sets
8 Reps
-
5
Reverse Abs Crunch (Bodyweight)
3 Sets
12 Reps
-
6
Belt Squat
3 Sets
8 Reps
-