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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
    Aug 03, 2025 03:25

Summary

Elevate your training with the JN Ultimate PPL System Phase II, a comprehensive 4-week program designed for serious lifters. With six days of focused workouts each week, you'll tackle push, pull, and leg days, incorporating a variety of exercises like bench presses, lat pulldowns, and tricep extensions to build strength and muscle definition. This program is perfect for those ready to push their limits and achieve noticeable results. Equip yourself with a full gym and get ready to transform your physique!
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.5%
Upper Back
9.8%
Quadriceps
9.5%
Lats
8.5%
Hamstrings
8%
Biceps
7.8%
Abs
7.1%
Glutes
7.1%
Middle Delts
6.9%
Front Delts
6.3%
Chest
5.7%
Calves
3.8%
Adductors
2.8%
Rear Delts
2.6%
Lower Back
1.9%
Forearms
0.6%
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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
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