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BoostcampPNG

PPLUL

by Thisha B.

Program Description

Build muscle and look like a Greek god, stay lean and healthy all year round

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    60 minutes
  • Created
    Dec 05, 2025 04:07
  • Last Edited
    Dec 10, 2025 04:34
Muscle Engagement
Front
Back
MuscleSet
Triceps
12.7%
Front Delts
10.2%
Hamstrings
8.9%
Biceps
8.3%
Glutes
8.3%
Upper Back
7.6%
Quadriceps
7.6%
Lats
6.4%
Chest
6.4%
Abs
5.7%
Middle Delts
5.1%
Forearms
3.2%
Lower Back
2.9%
Calves
2.5%
Rear Delts
1.9%
Abductors
1.3%
Adductors
1%
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4.8 Stars with 10, 000+ Ratings
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
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
2
8 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Chest Supported Row (Machine)
2
8 reps
-
4
Overhead Press (Barbell)
2
6 reps
-
5
Lateral Raise (Cable)
2
12 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
7
Tricep Rope Push Down (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hamstring Curl
2
8 reps
-
4
Leg Extension
2
10 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hamstring Curl
2
8 reps
-
4
Leg Extension
2
10 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hamstring Curl
2
8 reps
-
4
Leg Extension
2
10 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hamstring Curl
2
8 reps
-
4
Leg Extension
2
10 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hamstring Curl
2
8 reps
-
4
Leg Extension
2
10 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hamstring Curl
2
8 reps
-
4
Leg Extension
2
10 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hamstring Curl
2
8 reps
-
4
Leg Extension
2
10 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hamstring Curl
2
8 reps
-
4
Leg Extension
2
10 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hamstring Curl
2
8 reps
-
4
Leg Extension
2
10 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hamstring Curl
2
8 reps
-
4
Leg Extension
2
10 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hamstring Curl
2
8 reps
-
4
Leg Extension
2
10 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hamstring Curl
2
8 reps
-
4
Leg Extension
2
10 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hamstring Curl
2
8 reps
-
4
Leg Extension
2
10 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hamstring Curl
2
8 reps
-
4
Leg Extension
2
10 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hamstring Curl
2
8 reps
-
4
Leg Extension
2
10 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hamstring Curl
2
8 reps
-
4
Leg Extension
2
10 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hamstring Curl
2
8 reps
-
4
Leg Extension
2
10 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Hanging Leg Raise
2
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
2
5 reps
-
2
Bulgarian Split Squat (Dumbbell)
2
8 reps
-
3
Hamstring Curl
2
8 reps
-
4
Leg Extension
2
10 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Hanging Leg Raise
2
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Incline Chest Press (Machine)
2
9 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Shoulder Press (Plate Loaded)
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Skull Crusher (Dumbbell)
2
9 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Incline Chest Press (Machine)
2
9 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Shoulder Press (Plate Loaded)
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Skull Crusher (Dumbbell)
2
9 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Incline Chest Press (Machine)
2
9 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Shoulder Press (Plate Loaded)
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Skull Crusher (Dumbbell)
2
9 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Incline Chest Press (Machine)
2
9 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Shoulder Press (Plate Loaded)
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Skull Crusher (Dumbbell)
2
9 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Incline Chest Press (Machine)
2
9 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Shoulder Press (Plate Loaded)
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Skull Crusher (Dumbbell)
2
9 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Incline Chest Press (Machine)
2
9 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Shoulder Press (Plate Loaded)
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Skull Crusher (Dumbbell)
2
9 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Incline Chest Press (Machine)
2
9 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Shoulder Press (Plate Loaded)
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Skull Crusher (Dumbbell)
2
9 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Incline Chest Press (Machine)
2
9 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Shoulder Press (Plate Loaded)
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Skull Crusher (Dumbbell)
2
9 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Incline Chest Press (Machine)
2
9 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Shoulder Press (Plate Loaded)
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Skull Crusher (Dumbbell)
2
9 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Incline Chest Press (Machine)
2
9 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Shoulder Press (Plate Loaded)
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Skull Crusher (Dumbbell)
2
9 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Incline Chest Press (Machine)
2
9 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Shoulder Press (Plate Loaded)
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Skull Crusher (Dumbbell)
2
9 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Incline Chest Press (Machine)
2
9 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Shoulder Press (Plate Loaded)
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Skull Crusher (Dumbbell)
2
9 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Incline Chest Press (Machine)
2
9 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Shoulder Press (Plate Loaded)
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Skull Crusher (Dumbbell)
2
9 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Incline Chest Press (Machine)
2
9 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Shoulder Press (Plate Loaded)
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Skull Crusher (Dumbbell)
2
9 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Incline Chest Press (Machine)
2
9 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Shoulder Press (Plate Loaded)
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Skull Crusher (Dumbbell)
2
9 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Incline Chest Press (Machine)
2
9 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Shoulder Press (Plate Loaded)
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Skull Crusher (Dumbbell)
2
9 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Incline Chest Press (Machine)
2
9 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Shoulder Press (Plate Loaded)
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Skull Crusher (Dumbbell)
2
9 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
6 reps
-
2
Incline Bench Press (Dumbbell)
2
8 reps
-
3
Incline Chest Press (Machine)
2
9 reps
-
4
Dip (Weighted)
2
8 reps
-
5
Shoulder Press (Plate Loaded)
2
8 reps
-
6
Lateral Raise (Cable)
2
10 reps
-
7
Skull Crusher (Dumbbell)
2
9 reps
-
8
Tricep Rope Push Down (Cable)
2
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
2
9 reps
-
6
Preacher Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
2
9 reps
-
6
Preacher Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
2
9 reps
-
6
Preacher Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
2
9 reps
-
6
Preacher Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
2
9 reps
-
6
Preacher Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
2
9 reps
-
6
Preacher Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
2
9 reps
-
6
Preacher Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
2
9 reps
-
6
Preacher Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
2
9 reps
-
6
Preacher Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
2
9 reps
-
6
Preacher Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
2
9 reps
-
6
Preacher Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
2
9 reps
-
6
Preacher Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
2
9 reps
-
6
Preacher Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
2
9 reps
-
6
Preacher Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
2
9 reps
-
6
Preacher Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
2
9 reps
-
6
Preacher Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
2
9 reps
-
6
Preacher Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Neutral Grip)
2
8 reps
-
2
Chest Supported Row (Machine)
2
8 reps
-
3
Pull-Up (Weighted)
2
8 reps
-
4
Face Pull
2
10 reps
-
5
Incline Curl (Dumbbell)
2
9 reps
-
6
Preacher Curl (EZ Bar)
2
8 reps
-
7
Hammer Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hamstring Curl
2
10 reps
-
2
Squat (Barbell)
3
6 reps
-
3
Hack Squat
3
8 reps
-
4
Hip Abductor (Machine)
2
15 reps
-
5
Calf Raise (Machine)
2
15 reps
-
6
Leg Raise (Captain's Chair)
2
20 reps
-
Week 1
1 / 18 Weeks
Day 1
1
Lat Pulldown
2 Sets
8 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
3
Chest Supported Row (Machine)
2 Sets
8 Reps
-
4
Overhead Press (Barbell)
2 Sets
6 Reps
-
5
Lateral Raise (Cable)
2 Sets
12 Reps
-
6
Preacher Curl (Barbell)
2 Sets
10 Reps
-
7
Tricep Rope Push Down (Cable)
2 Sets
10 Reps
-
Day 2
1
Deadlift (Barbell)
2 Sets
5 Reps
-
2
Bulgarian Split Squat (Dumbbell)
2 Sets
8 Reps
-
3
Hamstring Curl
2 Sets
8 Reps
-
4
Leg Extension
2 Sets
10 Reps
-
5
Calf Raise (Machine)
2 Sets
15 Reps
-
6
Hanging Leg Raise
2 Sets
15 Reps
-
Day 4
1
Lat Pulldown (Neutral Grip)
2 Sets
8 Reps
-
2
Chest Supported Row (Machine)
2 Sets
8 Reps
-
3
Pull-Up (Weighted)
2 Sets
8 Reps
-
4
Face Pull
2 Sets
10 Reps
-
5
Incline Curl (Dumbbell)
2 Sets
9 Reps
-
6
Preacher Curl (EZ Bar)
2 Sets
8 Reps
-
7
Hammer Curl (Dumbbell)
2 Sets
8 Reps
-
Day 5
1
Hamstring Curl
2 Sets
10 Reps
-
2
Squat (Barbell)
3 Sets
6 Reps
-
3
Hack Squat
3 Sets
8 Reps
-
4
Hip Abductor (Machine)
2 Sets
15 Reps
-
5
Calf Raise (Machine)
2 Sets
15 Reps
-
6
Leg Raise (Captain's Chair)
2 Sets
20 Reps
-
Day 3
1
Bench Press (Barbell)
2 Sets
6 Reps
-
2
Incline Bench Press (Dumbbell)
2 Sets
8 Reps
-
3
Incline Chest Press (Machine)
2 Sets
9 Reps
-
4
Dip (Weighted)
2 Sets
8 Reps
-
5
Shoulder Press (Plate Loaded)
2 Sets
8 Reps
-
6
Lateral Raise (Cable)
2 Sets
10 Reps
-
7
Skull Crusher (Dumbbell)
2 Sets
9 Reps
-
8
Tricep Rope Push Down (Cable)
2 Sets
12 Reps
-