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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!
Muscle Engagement
Front
Back
MuscleSet
Upper Back
11.4%
Lats
10.8%
Quadriceps
10.8%
Chest
10.6%
Biceps
9.3%
Triceps
9.1%
Hamstrings
8.5%
Abs
6.9%
Glutes
6.1%
Front Delts
5%
Calves
4.4%
Lower Back
2.8%
Middle Delts
1.6%
Forearms
1.4%
Abductors
0.8%
Rear Delts
0.3%
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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
-