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PHUL with arm day

by Noah

Program Description

Hell yes

Program Overview

  • Level
    Novice
  • Goal
    Powerbuilding
  • Equipment
    Garage Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Mar 06, 2026 08:56
  • Last Edited
    Mar 08, 2026 01:22
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.9%
Quadriceps
11.9%
Hamstrings
10.7%
Front Delts
8.8%
Glutes
8.2%
Biceps
7.9%
Upper Back
7.7%
Middle Delts
6.5%
Chest
6.2%
Lats
6.2%
Forearms
4.3%
Lower Back
2.8%
Abs
2.8%
Adductors
2.2%
Rear Delts
1.7%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Dip (Weighted)
2
10 reps
-
3
Barbell Row
3
3-5 reps
-
4
Wide Grip Pull-Up
2
4-8 reps
-
5
Lateral Raise (Cable)
3
12+ reps
-
6
Overhead Tricep Extension (Cable)
2
12+ reps
-
7
Bicep Curl (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Dip (Weighted)
2
10 reps
-
3
Barbell Row
3
3-5 reps
-
4
Wide Grip Pull-Up
2
4-8 reps
-
5
Lateral Raise (Cable)
3
12+ reps
-
6
Overhead Tricep Extension (Cable)
2
12+ reps
-
7
Bicep Curl (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Dip (Weighted)
2
10 reps
-
3
Barbell Row
3
3-5 reps
-
4
Wide Grip Pull-Up
2
4-8 reps
-
5
Lateral Raise (Cable)
3
12+ reps
-
6
Overhead Tricep Extension (Cable)
2
12+ reps
-
7
Bicep Curl (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Dip (Weighted)
2
10 reps
-
3
Barbell Row
3
3-5 reps
-
4
Wide Grip Pull-Up
2
4-8 reps
-
5
Lateral Raise (Cable)
3
12+ reps
-
6
Overhead Tricep Extension (Cable)
2
12+ reps
-
7
Bicep Curl (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Dip (Weighted)
2
10 reps
-
3
Barbell Row
3
3-5 reps
-
4
Wide Grip Pull-Up
2
4-8 reps
-
5
Lateral Raise (Cable)
3
12+ reps
-
6
Overhead Tricep Extension (Cable)
2
12+ reps
-
7
Bicep Curl (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Dip (Weighted)
2
10 reps
-
3
Barbell Row
3
3-5 reps
-
4
Wide Grip Pull-Up
2
4-8 reps
-
5
Lateral Raise (Cable)
3
12+ reps
-
6
Overhead Tricep Extension (Cable)
2
12+ reps
-
7
Bicep Curl (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Dip (Weighted)
2
10 reps
-
3
Barbell Row
3
3-5 reps
-
4
Wide Grip Pull-Up
2
4-8 reps
-
5
Lateral Raise (Cable)
3
12+ reps
-
6
Overhead Tricep Extension (Cable)
2
12+ reps
-
7
Bicep Curl (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Dip (Weighted)
2
10 reps
-
3
Barbell Row
3
3-5 reps
-
4
Wide Grip Pull-Up
2
4-8 reps
-
5
Lateral Raise (Cable)
3
12+ reps
-
6
Overhead Tricep Extension (Cable)
2
12+ reps
-
7
Bicep Curl (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Dip (Weighted)
2
10 reps
-
3
Barbell Row
3
3-5 reps
-
4
Wide Grip Pull-Up
2
4-8 reps
-
5
Lateral Raise (Cable)
3
12+ reps
-
6
Overhead Tricep Extension (Cable)
2
12+ reps
-
7
Bicep Curl (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Dip (Weighted)
2
10 reps
-
3
Barbell Row
3
3-5 reps
-
4
Wide Grip Pull-Up
2
4-8 reps
-
5
Lateral Raise (Cable)
3
12+ reps
-
6
Overhead Tricep Extension (Cable)
2
12+ reps
-
7
Bicep Curl (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Dip (Weighted)
2
10 reps
-
3
Barbell Row
3
3-5 reps
-
4
Wide Grip Pull-Up
2
4-8 reps
-
5
Lateral Raise (Cable)
3
12+ reps
-
6
Overhead Tricep Extension (Cable)
2
12+ reps
-
7
Bicep Curl (Barbell)
2
12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
3-5 reps
-
2
Dip (Weighted)
2
10 reps
-
3
Barbell Row
3
3-5 reps
-
4
Wide Grip Pull-Up
2
4-8 reps
-
5
Lateral Raise (Cable)
3
12+ reps
-
6
Overhead Tricep Extension (Cable)
2
12+ reps
-
7
Bicep Curl (Barbell)
2
12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Zercher Squat (Barbell)
3
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
Wrist Extension (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
Wrist Extension (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
Wrist Extension (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
Wrist Extension (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
Wrist Extension (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
Wrist Extension (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
Wrist Extension (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
Wrist Extension (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
Wrist Extension (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
Wrist Extension (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
Wrist Extension (Dumbbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
4
6 reps
-
2
Romanian Deadlift (Barbell)
3
8 reps
-
3
Leg Extension
3
15 reps
-
4
Seated Hamstring Curl
3
15 reps
-
5
Reverse Wrist Curl (Dumbbell)
2
10 reps
-
6
Wrist Extension (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Bayesian Curl
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Bayesian Curl
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Bayesian Curl
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Bayesian Curl
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Bayesian Curl
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Bayesian Curl
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Bayesian Curl
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Bayesian Curl
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Bayesian Curl
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Bayesian Curl
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Bayesian Curl
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
3
8 reps
-
2
Lateral Raise (Dumbbell)
3
12 reps
-
3
Overhead Tricep Extension (Cable)
3
12 reps
-
4
Tricep Rope Push Down (Cable)
2
AMRAP
-
5
Bayesian Curl
3
10 reps
-
6
Reverse Bicep Curl (Dumbbell)
2
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Meadow Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Meadow Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Meadow Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Meadow Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Meadow Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Meadow Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Meadow Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Meadow Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Meadow Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Meadow Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Meadow Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
12 reps
-
2
Chest Fly (Cable)
3
12 reps
-
3
Seated Row (Cable)
3
12 reps
-
4
Meadow Row
3
10 reps
-
5
Bicep Curl (Dumbbell)
3
10 reps
-
6
V-Handle Tricep Pushdown (Cable)
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
-
2
Lunge (Barbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
-
2
Lunge (Barbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
-
2
Lunge (Barbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
-
2
Lunge (Barbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
-
2
Lunge (Barbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
-
2
Lunge (Barbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
-
2
Lunge (Barbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
-
2
Lunge (Barbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
-
2
Lunge (Barbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
-
2
Lunge (Barbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
-
2
Lunge (Barbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Front Squat (Barbell)
4
12 reps
-
2
Lunge (Barbell)
4
12 reps
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
3-5 Reps
-
2
Dip (Weighted)
2 Sets
10 Reps
-
3
Barbell Row
3 Sets
3-5 Reps
-
4
Wide Grip Pull-Up
2 Sets
4-8 Reps
-
5
Lateral Raise (Cable)
3 Sets
12+ Reps
-
6
Overhead Tricep Extension (Cable)
2 Sets
12+ Reps
-
7
Bicep Curl (Barbell)
2 Sets
12 Reps
-
Day 3
1
Overhead Press (Barbell)
3 Sets
8 Reps
-
2
Lateral Raise (Dumbbell)
3 Sets
12 Reps
-
3
Overhead Tricep Extension (Cable)
3 Sets
12 Reps
-
4
Tricep Rope Push Down (Cable)
2 Sets
AMRAP
-
5
Bayesian Curl
3 Sets
10 Reps
-
6
Reverse Bicep Curl (Dumbbell)
2 Sets
10 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
12 Reps
-
2
Chest Fly (Cable)
3 Sets
12 Reps
-
3
Seated Row (Cable)
3 Sets
12 Reps
-
4
Meadow Row
3 Sets
10 Reps
-
5
Bicep Curl (Dumbbell)
3 Sets
10 Reps
-
6
V-Handle Tricep Pushdown (Cable)
3 Sets
12 Reps
-
Day 5
1
Front Squat (Barbell)
4 Sets
12 Reps
-
2
Lunge (Barbell)
4 Sets
12 Reps
-
3
Leg Extension
3 Sets
12 Reps
-
4
Hamstring Curl
3 Sets
12 Reps
-
Day 2
1
Zercher Squat (Barbell)
3 Sets
6 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
3
Leg Extension
3 Sets
15 Reps
-
4
Seated Hamstring Curl
3 Sets
15 Reps
-
5
Reverse Wrist Curl (Dumbbell)
2 Sets
10 Reps
-
6
Wrist Extension (Dumbbell)
2 Sets
10 Reps
-