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BoostcampPNG

JN Ultimate PPL System Phase II

by E.X.

Program Description

PHASE II Maximum Effort Low Volume, High Intensity 4 weeks

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    4 weeks
  • Time Per Workout
    60 minutes
  • Created
    Jul 23, 2025 06:19
  • Last Edited
    Jul 23, 2025 06:20
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
3-5 reps
RPE 4
RPE 5
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
5
Single Arm Tricep Extension (Cable)
1
2
5-10 reps
6-8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
3-5 reps
RPE 4
RPE 5
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
5
Single Arm Tricep Extension (Cable)
1
2
5-10 reps
6-8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
3-5 reps
RPE 4
RPE 5
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
5
Single Arm Tricep Extension (Cable)
1
2
5-10 reps
6-8 reps
RPE 7
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
3-5 reps
RPE 4
RPE 5
RPE 6
RPE 7
RPE 9
2
Incline Bench Press (Smith Machine)
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
3
Lateral Raise (Cable)
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
4
Overhead Tricep Extension (Cable)
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
5
Single Arm Tricep Extension (Cable)
1
2
5-10 reps
6-8 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
3
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pendlay Row
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Reverse Pec Deck
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
5
Hammer Curl (Dumbbell)
1
1
5-10 reps
4-6 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
3
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pendlay Row
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Reverse Pec Deck
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
5
Hammer Curl (Dumbbell)
1
1
5-10 reps
4-6 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
3
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pendlay Row
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Reverse Pec Deck
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
5
Hammer Curl (Dumbbell)
1
1
5-10 reps
4-6 reps
RPE 7
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
1
1
1
3
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Pendlay Row
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Reverse Pec Deck
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
4
Bicep Curl (EZ Bar)
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
5
Hammer Curl (Dumbbell)
1
1
5-10 reps
4-6 reps
RPE 7
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
3-5 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Leg Extension
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
4
Seated Calf Raise
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
5
Cable Crunch
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
3-5 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Leg Extension
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
4
Seated Calf Raise
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
5
Cable Crunch
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
3-5 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Leg Extension
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
4
Seated Calf Raise
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
5
Cable Crunch
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
3-5 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 9
2
Romanian Deadlift (Barbell)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Leg Extension
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
4
Seated Calf Raise
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
5
Cable Crunch
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Dip (Weighted)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Dip (Weighted)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Dip (Weighted)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Dip (Weighted)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Lateral Raise (Dumbbell)
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
4
Tricep Rope Push Down (Cable)
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Cable Shrug In
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
4
Alternating Dumbbell Curl
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
5
One Arm Preacher Curl
1
1
5-10 reps
6-8 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Cable Shrug In
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
4
Alternating Dumbbell Curl
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
5
One Arm Preacher Curl
1
1
5-10 reps
6-8 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Cable Shrug In
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
4
Alternating Dumbbell Curl
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
5
One Arm Preacher Curl
1
1
5-10 reps
6-8 reps
RPE 6
RPE 10
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Weighted)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
2
Seated Row (Cable)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Cable Shrug In
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
4
Alternating Dumbbell Curl
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
5
One Arm Preacher Curl
1
1
5-10 reps
6-8 reps
RPE 6
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Leg Curl
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
4
Standing Calf Raise
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
5
Decline Crunch (Weighted)
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Leg Curl
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
4
Standing Calf Raise
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
5
Decline Crunch (Weighted)
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Leg Curl
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
4
Standing Calf Raise
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
5
Decline Crunch (Weighted)
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Smith Machine)
1
1
1
1
1
5-10 reps
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 5
RPE 6
RPE 7
RPE 8
RPE 10
2
Walking Lunge (Dumbbell)
1
1
1
2
5-10 reps
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 7
RPE 8
RPE 10
3
Leg Curl
1
1
2
5-10 reps
5-10 reps
4-6 reps
RPE 6
RPE 8
RPE 10
4
Standing Calf Raise
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
5
Decline Crunch (Weighted)
1
1
2
5-10 reps
5-10 reps
6-8 reps
RPE 6
RPE 8
RPE 10
Week 1
1 / 4 Weeks
Day 1
1
Bench Press (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
3-5 Reps
@4
@5
@6
@7
@9
2
Incline Bench Press (Smith Machine)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
4-6 Reps
@6
@8
@10
3
Lateral Raise (Cable)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
6-8 Reps
@6
@8
@10
4
Overhead Tricep Extension (Cable)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
4-6 Reps
@6
@8
@10
5
Single Arm Tricep Extension (Cable)
1 Set
2 Sets
5-10 Reps
6-8 Reps
@7
@10
Day 2
1
Lat Pulldown (Neutral Grip)
1 Set
1 Set
1 Set
3 Sets
5-10 Reps
5-10 Reps
5-10 Reps
4-6 Reps
@6
@7
@8
@10
2
Pendlay Row
1 Set
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
4-6 Reps
@6
@7
@8
@10
3
Reverse Pec Deck
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
6-8 Reps
@6
@8
@10
4
Bicep Curl (EZ Bar)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
4-6 Reps
@6
@8
@10
5
Hammer Curl (Dumbbell)
1 Set
1 Set
5-10 Reps
4-6 Reps
@7
@10
Day 3
1
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
3-5 Reps
@5
@6
@7
@8
@9
2
Romanian Deadlift (Barbell)
1 Set
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
4-6 Reps
@6
@7
@8
@10
3
Leg Extension
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
6-8 Reps
@6
@8
@10
4
Seated Calf Raise
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
4-6 Reps
@6
@8
@10
5
Cable Crunch
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
6-8 Reps
@6
@8
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
1 Set
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
6-8 Reps
@6
@7
@8
@10
2
Dip (Weighted)
1 Set
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
4-6 Reps
@6
@7
@8
@10
3
Lateral Raise (Dumbbell)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
6-8 Reps
@6
@8
@10
4
Tricep Rope Push Down (Cable)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
4-6 Reps
@6
@8
@10
Day 5
1
Pull-Up (Weighted)
1 Set
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
4-6 Reps
@6
@7
@8
@10
2
Seated Row (Cable)
1 Set
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
4-6 Reps
@6
@7
@8
@10
3
Cable Shrug In
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
4-6 Reps
@6
@8
@10
4
Alternating Dumbbell Curl
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
4-6 Reps
@6
@8
@10
5
One Arm Preacher Curl
1 Set
1 Set
5-10 Reps
6-8 Reps
@6
@10
Day 6
1
Squat (Smith Machine)
1 Set
1 Set
1 Set
1 Set
1 Set
5-10 Reps
5-10 Reps
5-10 Reps
5-10 Reps
4-6 Reps
@5
@6
@7
@8
@10
2
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
5-10 Reps
4-6 Reps
@6
@7
@8
@10
3
Leg Curl
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
4-6 Reps
@6
@8
@10
4
Standing Calf Raise
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
6-8 Reps
@6
@8
@10
5
Decline Crunch (Weighted)
1 Set
1 Set
2 Sets
5-10 Reps
5-10 Reps
6-8 Reps
@6
@8
@10