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PPLUL - (Push, Pull, Legs, Upper, Legs)
by L.Regan
332 athletes joined
Program Description
PPLUL - This program focuses on the scientific research of getting those f*cking GAINS. This program is different from the rest. How you ask? Because we aren’t here to play we’re here to get the job done. All you need to know is the program has been developed over a few years and focuses on hitting those key muscle groups two times a week. Ensuring there’s enough rest time to allow them to heal but also enough strain on them too you guessed it MAXIMISE THE GAINS. And if you haven’t been to the gym today yet you lazy f*ck. GO GET THOSE GAINS.
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding
Equipment
Full Gym
Program Length
8 weeks
Time Per Workout
60 minutes
Created
Jan 07, 2024 10:02
Last Edited
Jun 15, 2024 01:55
down_app
Week 1
1 / 8 Weeks
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
5
Shrug (Dumbbell)
3 Sets
10-15 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Cable Hammer Curl
3 Sets
AMRAP
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Plank
3 Sets
1 mins
@10
8
Mountain Climber
3 Sets
20 Reps
@10
Day 5
1
Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lying Leg Curl
3 Sets
15 Reps
@9
4
Front Squat (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Machine Calf Raise
3 Sets
8-12 Reps
@9
7
Standing Calf Raise
3 Sets
15 Reps
@9
8
Flutter Kicks
3 Sets
20 Reps
@10
9
Abs Crunch (Weighted)
3 Sets
10-30 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
10-15 Reps
@9
2
Single Leg Exstention
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Leg Press (45 Degrees)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
5
Lying Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Machine Calf Raise
4 Sets
10-15 Reps
@9
7
Hanging Leg Raise
3 Sets
10-20 Reps
@9
8
Russian Twists (Medicine Ball)
3 Sets
10-20 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Bench Press (Close Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Pull-Up (Assisted)
4 Sets
8-10 Reps
@10
5
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@9
7
EZ Bar Skull Crushers
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Plank
3 Sets
1 mins
@10
8
Mountain Climber
3 Sets
20 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
5
Shrug (Dumbbell)
3 Sets
10-15 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Cable Hammer Curl
3 Sets
AMRAP
@10
Day 5
1
Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lying Leg Curl
3 Sets
15 Reps
@9
4
Front Squat (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Machine Calf Raise
3 Sets
8-12 Reps
@9
7
Standing Calf Raise
3 Sets
15 Reps
@9
8
Flutter Kicks
3 Sets
20 Reps
@10
9
Abs Crunch (Weighted)
3 Sets
10-30 Reps
@9
Day 3
1
Squat (Barbell)
4 Sets
10-15 Reps
@9
2
Single Leg Exstention
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Leg Press (45 Degrees)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
5
Lying Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Machine Calf Raise
4 Sets
10-15 Reps
@9
7
Hanging Leg Raise
3 Sets
10-20 Reps
@9
8
Russian Twists (Medicine Ball)
3 Sets
10-20 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Bench Press (Close Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Pull-Up (Assisted)
4 Sets
8-10 Reps
@10
5
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@9
7
EZ Bar Skull Crushers
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 1
1
Bench Press (Barbell)
4 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Plank
3 Sets
1 mins
@10
8
Mountain Climber
3 Sets
20 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
5
Shrug (Dumbbell)
3 Sets
10-15 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Cable Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Squat (Barbell)
4 Sets
10-15 Reps
@9
2
Single Leg Exstention
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Leg Press (45 Degrees)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
5
Lying Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Machine Calf Raise
4 Sets
10-15 Reps
@9
7
Hanging Leg Raise
3 Sets
10-20 Reps
@9
8
Russian Twists (Medicine Ball)
3 Sets
10-20 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Bench Press (Close Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Pull-Up (Assisted)
4 Sets
8-10 Reps
@10
5
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@9
7
EZ Bar Skull Crushers
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 5
1
Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lying Leg Curl
3 Sets
15 Reps
@9
4
Front Squat (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Machine Calf Raise
3 Sets
8-12 Reps
@9
7
Standing Calf Raise
3 Sets
15 Reps
@9
8
Flutter Kicks
3 Sets
20 Reps
@10
9
Abs Crunch (Weighted)
3 Sets
10-30 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Plank
3 Sets
1 mins
@10
8
Mountain Climber
3 Sets
20 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
5
Shrug (Dumbbell)
3 Sets
10-15 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Cable Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Squat (Barbell)
4 Sets
10-15 Reps
@9
2
Single Leg Exstention
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Leg Press (45 Degrees)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
5
Lying Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Machine Calf Raise
4 Sets
10-15 Reps
@9
7
Hanging Leg Raise
3 Sets
10-20 Reps
@9
8
Russian Twists (Medicine Ball)
3 Sets
10-20 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Bench Press (Close Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Pull-Up (Assisted)
4 Sets
8-10 Reps
@10
5
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@9
7
EZ Bar Skull Crushers
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 5
1
Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lying Leg Curl
3 Sets
15 Reps
@9
4
Front Squat (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Machine Calf Raise
3 Sets
8-12 Reps
@9
7
Standing Calf Raise
3 Sets
15 Reps
@9
8
Flutter Kicks
3 Sets
20 Reps
@10
9
Abs Crunch (Weighted)
3 Sets
10-30 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Plank
3 Sets
1 mins
@10
8
Mountain Climber
3 Sets
20 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
5
Shrug (Dumbbell)
3 Sets
10-15 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Cable Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Squat (Barbell)
4 Sets
10-15 Reps
@9
2
Single Leg Exstention
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Leg Press (45 Degrees)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
5
Lying Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Machine Calf Raise
4 Sets
10-15 Reps
@9
7
Hanging Leg Raise
3 Sets
10-20 Reps
@9
8
Russian Twists (Medicine Ball)
3 Sets
10-20 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Bench Press (Close Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Pull-Up (Assisted)
4 Sets
8-10 Reps
@10
5
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@9
7
EZ Bar Skull Crushers
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 5
1
Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lying Leg Curl
3 Sets
15 Reps
@9
4
Front Squat (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Machine Calf Raise
3 Sets
8-12 Reps
@9
7
Standing Calf Raise
3 Sets
15 Reps
@9
8
Flutter Kicks
3 Sets
20 Reps
@10
9
Abs Crunch (Weighted)
3 Sets
10-30 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Plank
3 Sets
1 mins
@10
8
Mountain Climber
3 Sets
20 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
5
Shrug (Dumbbell)
3 Sets
10-15 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Cable Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Squat (Barbell)
4 Sets
10-15 Reps
@9
2
Single Leg Exstention
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Leg Press (45 Degrees)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
5
Lying Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Machine Calf Raise
4 Sets
10-15 Reps
@9
7
Hanging Leg Raise
3 Sets
10-20 Reps
@9
8
Russian Twists (Medicine Ball)
3 Sets
10-20 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Bench Press (Close Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Pull-Up (Assisted)
4 Sets
8-10 Reps
@10
5
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@9
7
EZ Bar Skull Crushers
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 5
1
Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lying Leg Curl
3 Sets
15 Reps
@9
4
Front Squat (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Machine Calf Raise
3 Sets
8-12 Reps
@9
7
Standing Calf Raise
3 Sets
15 Reps
@9
8
Flutter Kicks
3 Sets
20 Reps
@10
9
Abs Crunch (Weighted)
3 Sets
10-30 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Plank
3 Sets
1 mins
@10
8
Mountain Climber
3 Sets
20 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
5
Shrug (Dumbbell)
3 Sets
10-15 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Cable Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Squat (Barbell)
4 Sets
10-15 Reps
@9
2
Single Leg Exstention
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Leg Press (45 Degrees)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
5
Lying Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Machine Calf Raise
4 Sets
10-15 Reps
@9
7
Hanging Leg Raise
3 Sets
10-20 Reps
@9
8
Russian Twists (Medicine Ball)
3 Sets
10-20 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Bench Press (Close Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Pull-Up (Assisted)
4 Sets
8-10 Reps
@10
5
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@9
7
EZ Bar Skull Crushers
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 5
1
Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lying Leg Curl
3 Sets
15 Reps
@9
4
Front Squat (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Machine Calf Raise
3 Sets
8-12 Reps
@9
7
Standing Calf Raise
3 Sets
15 Reps
@9
8
Flutter Kicks
3 Sets
20 Reps
@10
9
Abs Crunch (Weighted)
3 Sets
10-30 Reps
@9
Day 1
1
Bench Press (Barbell)
4 Sets
5-10 Reps
@9
2
Chest Fly (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Lateral Raise (Dumbbell)
4 Sets
8-12 Reps
@9
5
Dip (Bodyweight)
3 Sets
AMRAP
@10
6
Tricep Pushdown (Cable)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
7
Plank
3 Sets
1 mins
@10
8
Mountain Climber
3 Sets
20 Reps
@10
Day 2
1
Lat Pulldown (Close Grip)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Seated Wide-Grip Row (Cable)
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
3
Bent Over Row (Barbell)
3 Sets
8-12 Reps
@9
4
Rear Delt Fly (Dumbbell)
3 Sets
10-15 Reps
@9
5
Shrug (Dumbbell)
3 Sets
10-15 Reps
@9
6
Incline Curl (Dumbbell)
3 Sets
8-12 Reps
@9
7
Cable Hammer Curl
3 Sets
AMRAP
@10
Day 3
1
Squat (Barbell)
4 Sets
10-15 Reps
@9
2
Single Leg Exstention
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Leg Press (45 Degrees)
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Romanian Deadlift (Barbell)
3 Sets
8-12 Reps
@9
5
Lying Leg Curl
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Machine Calf Raise
4 Sets
10-15 Reps
@9
7
Hanging Leg Raise
3 Sets
10-20 Reps
@9
8
Russian Twists (Medicine Ball)
3 Sets
10-20 Reps
@9
Day 4
1
Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
2
Bench Press (Close Grip)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Seated Overhead Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
4
Pull-Up (Assisted)
4 Sets
8-10 Reps
@10
5
Chest Supported Row (Machine)
4 Sets
8-12 Reps
@9
6
Bicep Curl (EZ Bar)
4 Sets
8-12 Reps
@9
7
EZ Bar Skull Crushers
3 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
Day 5
1
Deadlift (Barbell)
3 Sets
5-10 Reps
@9
2
Leg Curl
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
3
Lying Leg Curl
3 Sets
15 Reps
@9
4
Front Squat (Barbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@9
@10
5
Leg Extension
2 Sets
1 Set
10-15 Reps
10-15 Reps
@9
@10
6
Machine Calf Raise
3 Sets
8-12 Reps
@9
7
Standing Calf Raise
3 Sets
15 Reps
@9
8
Flutter Kicks
3 Sets
20 Reps
@10
9
Abs Crunch (Weighted)
3 Sets
10-30 Reps
@9