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PPLUL-Maintain
by Manny A.
5.0
(1 rating)
Program Description
After completing PPU-UL, with modifications, wanted to continue progress on PPL-UL after initial 8 weeks are done. This program allows me to do that.
Program Overview
Level
Beginner, Novice
Goal
Bodyweight Fitness
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
60 minutes
Created
May 15, 2024 01:34
Last Edited
May 15, 2024 06:25
down_app
Week 1
1 / 12 Weeks
Day 1
1
Barbell Row
4 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
4 Sets
8-12 Reps
@9
5
Standing Calf Raise
5 Sets
8-12 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Kettlebell Halo
3 Sets
8-12 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Skull Crusher
3 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Back Extension
3 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Wrist Curls
3 Sets
8-15 Reps
@9
7
Reverse Wrist Curl (Dumbbell)
1 Set
8-15 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Assisted)
4 Sets
6-10 Reps
@9
4
Bench Press (Close Grip)
4 Sets
6-10 Reps
@9
5
Standing Calf Raise
5 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
8-15 Reps
@9
7
Hip Abductor (Machine)
6 Sets
8-12 Reps
@9
Day 5
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@9
2
Front Squat (Barbell)
4 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
7
Knee Raise (Captain's Chair)
3 Sets
8-30 Reps
@9
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Barbell Row
4 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
4 Sets
8-12 Reps
@9
5
Standing Calf Raise
5 Sets
8-12 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Kettlebell Halo
3 Sets
8-12 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Skull Crusher
3 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Back Extension
3 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Wrist Curls
3 Sets
8-15 Reps
@9
7
Reverse Wrist Curl (Dumbbell)
1 Set
8-15 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Assisted)
4 Sets
6-10 Reps
@9
4
Bench Press (Close Grip)
4 Sets
6-10 Reps
@9
5
Standing Calf Raise
5 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
8-15 Reps
@9
7
Hip Abductor (Machine)
6 Sets
8-12 Reps
@9
Day 5
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@9
2
Front Squat (Barbell)
4 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
7
Knee Raise (Captain's Chair)
3 Sets
8-30 Reps
@9
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Barbell Row
4 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
4 Sets
8-12 Reps
@9
5
Standing Calf Raise
5 Sets
8-12 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Kettlebell Halo
3 Sets
8-12 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Skull Crusher
3 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Back Extension
3 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Wrist Curls
3 Sets
8-15 Reps
@9
7
Reverse Wrist Curl (Dumbbell)
1 Set
8-15 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Assisted)
4 Sets
6-10 Reps
@9
4
Bench Press (Close Grip)
4 Sets
6-10 Reps
@9
5
Standing Calf Raise
5 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
8-15 Reps
@9
7
Hip Abductor (Machine)
6 Sets
8-12 Reps
@9
Day 5
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@9
2
Front Squat (Barbell)
4 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
7
Knee Raise (Captain's Chair)
3 Sets
8-30 Reps
@9
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Barbell Row
4 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
4 Sets
8-12 Reps
@9
5
Standing Calf Raise
5 Sets
8-12 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Kettlebell Halo
3 Sets
8-12 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Skull Crusher
3 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Back Extension
3 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Wrist Curls
3 Sets
8-15 Reps
@9
7
Reverse Wrist Curl (Dumbbell)
1 Set
8-15 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Assisted)
4 Sets
6-10 Reps
@9
4
Bench Press (Close Grip)
4 Sets
6-10 Reps
@9
5
Standing Calf Raise
5 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
8-15 Reps
@9
7
Hip Abductor (Machine)
6 Sets
8-12 Reps
@9
Day 5
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@9
2
Front Squat (Barbell)
4 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
7
Knee Raise (Captain's Chair)
3 Sets
8-30 Reps
@9
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Barbell Row
4 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
4 Sets
8-12 Reps
@9
5
Standing Calf Raise
5 Sets
8-12 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Kettlebell Halo
3 Sets
8-12 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Skull Crusher
3 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Back Extension
3 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Wrist Curls
3 Sets
8-15 Reps
@9
7
Reverse Wrist Curl (Dumbbell)
1 Set
8-15 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Assisted)
4 Sets
6-10 Reps
@9
4
Bench Press (Close Grip)
4 Sets
6-10 Reps
@9
5
Standing Calf Raise
5 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
8-15 Reps
@9
7
Hip Abductor (Machine)
6 Sets
8-12 Reps
@9
Day 5
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@9
2
Front Squat (Barbell)
4 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
7
Knee Raise (Captain's Chair)
3 Sets
8-30 Reps
@9
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Barbell Row
4 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
4 Sets
8-12 Reps
@9
5
Standing Calf Raise
5 Sets
8-12 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Kettlebell Halo
3 Sets
8-12 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Skull Crusher
3 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Back Extension
3 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Wrist Curls
3 Sets
8-15 Reps
@9
7
Reverse Wrist Curl (Dumbbell)
1 Set
8-15 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Assisted)
4 Sets
6-10 Reps
@9
4
Bench Press (Close Grip)
4 Sets
6-10 Reps
@9
5
Standing Calf Raise
5 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
8-15 Reps
@9
7
Hip Abductor (Machine)
6 Sets
8-12 Reps
@9
Day 5
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@9
2
Front Squat (Barbell)
4 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
7
Knee Raise (Captain's Chair)
3 Sets
8-30 Reps
@9
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Barbell Row
4 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
4 Sets
8-12 Reps
@9
5
Standing Calf Raise
5 Sets
8-12 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Kettlebell Halo
3 Sets
8-12 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Skull Crusher
3 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Back Extension
3 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Wrist Curls
3 Sets
8-15 Reps
@9
7
Reverse Wrist Curl (Dumbbell)
1 Set
8-15 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Assisted)
4 Sets
6-10 Reps
@9
4
Bench Press (Close Grip)
4 Sets
6-10 Reps
@9
5
Standing Calf Raise
5 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
8-15 Reps
@9
7
Hip Abductor (Machine)
6 Sets
8-12 Reps
@9
Day 5
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@9
2
Front Squat (Barbell)
4 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
7
Knee Raise (Captain's Chair)
3 Sets
8-30 Reps
@9
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Barbell Row
4 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
4 Sets
8-12 Reps
@9
5
Standing Calf Raise
5 Sets
8-12 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Kettlebell Halo
3 Sets
8-12 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Skull Crusher
3 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Back Extension
3 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Wrist Curls
3 Sets
8-15 Reps
@9
7
Reverse Wrist Curl (Dumbbell)
1 Set
8-15 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Assisted)
4 Sets
6-10 Reps
@9
4
Bench Press (Close Grip)
4 Sets
6-10 Reps
@9
5
Standing Calf Raise
5 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
8-15 Reps
@9
7
Hip Abductor (Machine)
6 Sets
8-12 Reps
@9
Day 5
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@9
2
Front Squat (Barbell)
4 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
7
Knee Raise (Captain's Chair)
3 Sets
8-30 Reps
@9
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Barbell Row
4 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
4 Sets
8-12 Reps
@9
5
Standing Calf Raise
5 Sets
8-12 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Kettlebell Halo
3 Sets
8-12 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Skull Crusher
3 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Back Extension
3 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Wrist Curls
3 Sets
8-15 Reps
@9
7
Reverse Wrist Curl (Dumbbell)
1 Set
8-15 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Assisted)
4 Sets
6-10 Reps
@9
4
Bench Press (Close Grip)
4 Sets
6-10 Reps
@9
5
Standing Calf Raise
5 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
8-15 Reps
@9
7
Hip Abductor (Machine)
6 Sets
8-12 Reps
@9
Day 5
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@9
2
Front Squat (Barbell)
4 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
7
Knee Raise (Captain's Chair)
3 Sets
8-30 Reps
@9
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Barbell Row
4 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
4 Sets
8-12 Reps
@9
5
Standing Calf Raise
5 Sets
8-12 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Kettlebell Halo
3 Sets
8-12 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Skull Crusher
3 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Back Extension
3 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Wrist Curls
3 Sets
8-15 Reps
@9
7
Reverse Wrist Curl (Dumbbell)
1 Set
8-15 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Assisted)
4 Sets
6-10 Reps
@9
4
Bench Press (Close Grip)
4 Sets
6-10 Reps
@9
5
Standing Calf Raise
5 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
8-15 Reps
@9
7
Hip Abductor (Machine)
6 Sets
8-12 Reps
@9
Day 5
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@9
2
Front Squat (Barbell)
4 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
7
Knee Raise (Captain's Chair)
3 Sets
8-30 Reps
@9
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Barbell Row
4 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
4 Sets
8-12 Reps
@9
5
Standing Calf Raise
5 Sets
8-12 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Kettlebell Halo
3 Sets
8-12 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Skull Crusher
3 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Back Extension
3 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Wrist Curls
3 Sets
8-15 Reps
@9
7
Reverse Wrist Curl (Dumbbell)
1 Set
8-15 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Assisted)
4 Sets
6-10 Reps
@9
4
Bench Press (Close Grip)
4 Sets
6-10 Reps
@9
5
Standing Calf Raise
5 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
8-15 Reps
@9
7
Hip Abductor (Machine)
6 Sets
8-12 Reps
@9
Day 5
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@9
2
Front Squat (Barbell)
4 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
7
Knee Raise (Captain's Chair)
3 Sets
8-30 Reps
@9
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9
Day 1
1
Barbell Row
4 Sets
6-10 Reps
@9
2
Lat Pulldown
3 Sets
8-12 Reps
@9
3
Seated Row (Cable)
3 Sets
10-15 Reps
@9
4
Upright Row (Barbell)
4 Sets
8-12 Reps
@9
5
Standing Calf Raise
5 Sets
8-12 Reps
@9
6
T-Bar Row
3 Sets
8-12 Reps
@9
7
Kettlebell Halo
3 Sets
8-12 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 2
1
Bench Press (Barbell)
4 Sets
5-8 Reps
@9
2
Incline Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
3
Skull Crusher
3 Sets
8-12 Reps
@9
4
V-Handle Tricep Pushdown (Cable)
3 Sets
10-15 Reps
@9
5
Bicep Curl (Cable)
3 Sets
10-15 Reps
@9
6
Lateral Raise (Cable)
3 Sets
8-12 Reps
@9
7
Hammer Curl
3 Sets
8-12 Reps
@9
8
Back Extension
3 Sets
8-12 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
5-8 Reps
@9
2
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@9
3
Leg Press
3 Sets
8-12 Reps
@9
4
Lunge (Kettlebell)
3 Sets
8-12 Reps
@9
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
@9
6
Wrist Curls
3 Sets
8-15 Reps
@9
7
Reverse Wrist Curl (Dumbbell)
1 Set
8-15 Reps
@9
8
Knee Raise (Captain's Chair)
3 Sets
6-30 Reps
@9
Day 4
1
Overhead Press (Barbell)
3 Sets
5-8 Reps
@9
2
Bench Press (Dumbbell)
3 Sets
8-12 Reps
@9
3
Chin-Up (Assisted)
4 Sets
6-10 Reps
@9
4
Bench Press (Close Grip)
4 Sets
6-10 Reps
@9
5
Standing Calf Raise
5 Sets
10-15 Reps
@9
6
Abs Crunch (Machine)
3 Sets
8-15 Reps
@9
7
Hip Abductor (Machine)
6 Sets
8-12 Reps
@9
Day 5
1
Deadlift (Barbell)
3 Sets
5-8 Reps
@9
2
Front Squat (Barbell)
4 Sets
6-10 Reps
@9
3
Leg Extension
3 Sets
10-15 Reps
@9
4
Leg Curl
3 Sets
10-15 Reps
@9
5
Incline Curl (Dumbbell)
4 Sets
8-12 Reps
@9
6
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
7
Knee Raise (Captain's Chair)
3 Sets
8-30 Reps
@9
8
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@9
9
Overhead Tricep Extension (Cable)
3 Sets
8-12 Reps
@9