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BoostcampPNG

PPL inspired from basement bodybuilding

by M A.

Program Description

Hypertrophy

Program Overview

  • Level
    Novice, Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Dec 18, 2025 04:58
  • Last Edited
    Dec 18, 2025 12:42
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.5%
Upper Back
10.5%
Front Delts
10.5%
Biceps
8.9%
Chest
7.9%
Lats
6.7%
Quadriceps
6.7%
Hamstrings
6.4%
Middle Delts
5.2%
Rear Delts
4.9%
Glutes
4.9%
Abs
4.5%
Forearms
3.7%
Calves
3%
Adductors
1.1%
Lower Back
0.7%
Abductors
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
7-9 reps
-
2
40°-45° Incline Bench Press ( Smith Machine)
2
6-8 reps
-
3
One Arm Lateral Raise (Cable)
3
6-12 reps
-
4
Pec Fly (Dumbbell)
1
6-10 reps
-
5
WG Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Incline Curl (Dumbbell)
1
7-10 reps
-
7
Hammer Curl (Cable)
1
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
7-9 reps
-
2
40°-45° Incline Bench Press ( Smith Machine)
2
6-8 reps
-
3
One Arm Lateral Raise (Cable)
3
6-12 reps
-
4
Pec Fly (Dumbbell)
1
6-10 reps
-
5
WG Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Incline Curl (Dumbbell)
1
7-10 reps
-
7
Hammer Curl (Cable)
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
7-9 reps
-
2
40°-45° Incline Bench Press ( Smith Machine)
2
6-8 reps
-
3
One Arm Lateral Raise (Cable)
3
6-12 reps
-
4
Pec Fly (Dumbbell)
1
6-10 reps
-
5
WG Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Incline Curl (Dumbbell)
1
7-10 reps
-
7
Hammer Curl (Cable)
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
7-9 reps
-
2
40°-45° Incline Bench Press ( Smith Machine)
2
6-8 reps
-
3
One Arm Lateral Raise (Cable)
3
6-12 reps
-
4
Pec Fly (Dumbbell)
1
6-10 reps
-
5
WG Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Incline Curl (Dumbbell)
1
7-10 reps
-
7
Hammer Curl (Cable)
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
7-9 reps
-
2
40°-45° Incline Bench Press ( Smith Machine)
2
6-8 reps
-
3
One Arm Lateral Raise (Cable)
3
6-12 reps
-
4
Pec Fly (Dumbbell)
1
6-10 reps
-
5
WG Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Incline Curl (Dumbbell)
1
7-10 reps
-
7
Hammer Curl (Cable)
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
7-9 reps
-
2
40°-45° Incline Bench Press ( Smith Machine)
2
6-8 reps
-
3
One Arm Lateral Raise (Cable)
3
6-12 reps
-
4
Pec Fly (Dumbbell)
1
6-10 reps
-
5
WG Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Incline Curl (Dumbbell)
1
7-10 reps
-
7
Hammer Curl (Cable)
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
7-9 reps
-
2
40°-45° Incline Bench Press ( Smith Machine)
2
6-8 reps
-
3
One Arm Lateral Raise (Cable)
3
6-12 reps
-
4
Pec Fly (Dumbbell)
1
6-10 reps
-
5
WG Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Incline Curl (Dumbbell)
1
7-10 reps
-
7
Hammer Curl (Cable)
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
7-9 reps
-
2
40°-45° Incline Bench Press ( Smith Machine)
2
6-8 reps
-
3
One Arm Lateral Raise (Cable)
3
6-12 reps
-
4
Pec Fly (Dumbbell)
1
6-10 reps
-
5
WG Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Incline Curl (Dumbbell)
1
7-10 reps
-
7
Hammer Curl (Cable)
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
7-9 reps
-
2
40°-45° Incline Bench Press ( Smith Machine)
2
6-8 reps
-
3
One Arm Lateral Raise (Cable)
3
6-12 reps
-
4
Pec Fly (Dumbbell)
1
6-10 reps
-
5
WG Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Incline Curl (Dumbbell)
1
7-10 reps
-
7
Hammer Curl (Cable)
2
7-10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Close Grip Bench Press (Smith Machine)
2
7-9 reps
-
2
40°-45° Incline Bench Press ( Smith Machine)
2
6-8 reps
-
3
One Arm Lateral Raise (Cable)
3
6-12 reps
-
4
Pec Fly (Dumbbell)
1
6-10 reps
-
5
WG Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Incline Curl (Dumbbell)
1
7-10 reps
-
7
Hammer Curl (Cable)
2
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
6-8 reps
-
2
Single Arm High Row (Cable)
2
8-10 reps
-
3
Power Shrug
2
6-10 reps
-
4
Lying Reverse Fly
2
8-12 reps
-
5
Katana Extension
2
7-10 reps
-
6
JM Press (Smith Machine)
1
7-9 reps
-
7
Single Arm Tricep Extension (Cable)
1
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
6-8 reps
-
2
Single Arm High Row (Cable)
2
8-10 reps
-
3
Power Shrug
2
6-10 reps
-
4
Lying Reverse Fly
2
8-12 reps
-
5
Katana Extension
2
7-10 reps
-
6
JM Press (Smith Machine)
1
7-9 reps
-
7
Single Arm Tricep Extension (Cable)
1
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
6-8 reps
-
2
Single Arm High Row (Cable)
2
8-10 reps
-
3
Power Shrug
2
6-10 reps
-
4
Lying Reverse Fly
2
8-12 reps
-
5
Katana Extension
2
7-10 reps
-
6
JM Press (Smith Machine)
1
7-9 reps
-
7
Single Arm Tricep Extension (Cable)
1
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
6-8 reps
-
2
Single Arm High Row (Cable)
2
8-10 reps
-
3
Power Shrug
2
6-10 reps
-
4
Lying Reverse Fly
2
8-12 reps
-
5
Katana Extension
2
7-10 reps
-
6
JM Press (Smith Machine)
1
7-9 reps
-
7
Single Arm Tricep Extension (Cable)
1
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
6-8 reps
-
2
Single Arm High Row (Cable)
2
8-10 reps
-
3
Power Shrug
2
6-10 reps
-
4
Lying Reverse Fly
2
8-12 reps
-
5
Katana Extension
2
7-10 reps
-
6
JM Press (Smith Machine)
1
7-9 reps
-
7
Single Arm Tricep Extension (Cable)
1
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
6-8 reps
-
2
Single Arm High Row (Cable)
2
8-10 reps
-
3
Power Shrug
2
6-10 reps
-
4
Lying Reverse Fly
2
8-12 reps
-
5
Katana Extension
2
7-10 reps
-
6
JM Press (Smith Machine)
1
7-9 reps
-
7
Single Arm Tricep Extension (Cable)
1
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
6-8 reps
-
2
Single Arm High Row (Cable)
2
8-10 reps
-
3
Power Shrug
2
6-10 reps
-
4
Lying Reverse Fly
2
8-12 reps
-
5
Katana Extension
2
7-10 reps
-
6
JM Press (Smith Machine)
1
7-9 reps
-
7
Single Arm Tricep Extension (Cable)
1
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
6-8 reps
-
2
Single Arm High Row (Cable)
2
8-10 reps
-
3
Power Shrug
2
6-10 reps
-
4
Lying Reverse Fly
2
8-12 reps
-
5
Katana Extension
2
7-10 reps
-
6
JM Press (Smith Machine)
1
7-9 reps
-
7
Single Arm Tricep Extension (Cable)
1
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
6-8 reps
-
2
Single Arm High Row (Cable)
2
8-10 reps
-
3
Power Shrug
2
6-10 reps
-
4
Lying Reverse Fly
2
8-12 reps
-
5
Katana Extension
2
7-10 reps
-
6
JM Press (Smith Machine)
1
7-9 reps
-
7
Single Arm Tricep Extension (Cable)
1
7-10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Smith Machine Row
2
6-8 reps
-
2
Single Arm High Row (Cable)
2
8-10 reps
-
3
Power Shrug
2
6-10 reps
-
4
Lying Reverse Fly
2
8-12 reps
-
5
Katana Extension
2
7-10 reps
-
6
JM Press (Smith Machine)
1
7-9 reps
-
7
Single Arm Tricep Extension (Cable)
1
7-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Squat (Smith Machine)
2
5-8 reps
-
3
Lunge (Dumbbell)
1
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
6
Cable Crunch
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Squat (Smith Machine)
2
5-8 reps
-
3
Lunge (Dumbbell)
1
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
6
Cable Crunch
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Squat (Smith Machine)
2
5-8 reps
-
3
Lunge (Dumbbell)
1
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
6
Cable Crunch
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Squat (Smith Machine)
2
5-8 reps
-
3
Lunge (Dumbbell)
1
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
6
Cable Crunch
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Squat (Smith Machine)
2
5-8 reps
-
3
Lunge (Dumbbell)
1
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
6
Cable Crunch
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Squat (Smith Machine)
2
5-8 reps
-
3
Lunge (Dumbbell)
1
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
6
Cable Crunch
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Squat (Smith Machine)
2
5-8 reps
-
3
Lunge (Dumbbell)
1
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
6
Cable Crunch
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Squat (Smith Machine)
2
5-8 reps
-
3
Lunge (Dumbbell)
1
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
6
Cable Crunch
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Squat (Smith Machine)
2
5-8 reps
-
3
Lunge (Dumbbell)
1
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
6
Cable Crunch
2
6-10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lying Leg Curl
2
6-10 reps
-
2
Squat (Smith Machine)
2
5-8 reps
-
3
Lunge (Dumbbell)
1
6-8 reps
-
4
Leg Extension
2
6-8 reps
-
5
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
6
Cable Crunch
2
6-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-7 reps
-
2
Incline Bench Press (Smith Machine)
2
6-8 reps
-
3
AD Press (Smith Machine)
2
5-7 reps
-
4
Behind The Back Lateral Raise (Cable)
2
6-12 reps
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Bayesian Curl
1
7-10 reps
-
7
Hammer Curl (Cable)
1
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-7 reps
-
2
Incline Bench Press (Smith Machine)
2
6-8 reps
-
3
AD Press (Smith Machine)
2
5-7 reps
-
4
Behind The Back Lateral Raise (Cable)
2
6-12 reps
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Bayesian Curl
1
7-10 reps
-
7
Hammer Curl (Cable)
1
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-7 reps
-
2
Incline Bench Press (Smith Machine)
2
6-8 reps
-
3
AD Press (Smith Machine)
2
5-7 reps
-
4
Behind The Back Lateral Raise (Cable)
2
6-12 reps
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Bayesian Curl
1
7-10 reps
-
7
Hammer Curl (Cable)
1
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-7 reps
-
2
Incline Bench Press (Smith Machine)
2
6-8 reps
-
3
AD Press (Smith Machine)
2
5-7 reps
-
4
Behind The Back Lateral Raise (Cable)
2
6-12 reps
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Bayesian Curl
1
7-10 reps
-
7
Hammer Curl (Cable)
1
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-7 reps
-
2
Incline Bench Press (Smith Machine)
2
6-8 reps
-
3
AD Press (Smith Machine)
2
5-7 reps
-
4
Behind The Back Lateral Raise (Cable)
2
6-12 reps
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Bayesian Curl
1
7-10 reps
-
7
Hammer Curl (Cable)
1
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-7 reps
-
2
Incline Bench Press (Smith Machine)
2
6-8 reps
-
3
AD Press (Smith Machine)
2
5-7 reps
-
4
Behind The Back Lateral Raise (Cable)
2
6-12 reps
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Bayesian Curl
1
7-10 reps
-
7
Hammer Curl (Cable)
1
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-7 reps
-
2
Incline Bench Press (Smith Machine)
2
6-8 reps
-
3
AD Press (Smith Machine)
2
5-7 reps
-
4
Behind The Back Lateral Raise (Cable)
2
6-12 reps
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Bayesian Curl
1
7-10 reps
-
7
Hammer Curl (Cable)
1
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-7 reps
-
2
Incline Bench Press (Smith Machine)
2
6-8 reps
-
3
AD Press (Smith Machine)
2
5-7 reps
-
4
Behind The Back Lateral Raise (Cable)
2
6-12 reps
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Bayesian Curl
1
7-10 reps
-
7
Hammer Curl (Cable)
1
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-7 reps
-
2
Incline Bench Press (Smith Machine)
2
6-8 reps
-
3
AD Press (Smith Machine)
2
5-7 reps
-
4
Behind The Back Lateral Raise (Cable)
2
6-12 reps
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Bayesian Curl
1
7-10 reps
-
7
Hammer Curl (Cable)
1
7-10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Smith Machine)
3
5-7 reps
-
2
Incline Bench Press (Smith Machine)
2
6-8 reps
-
3
AD Press (Smith Machine)
2
5-7 reps
-
4
Behind The Back Lateral Raise (Cable)
2
6-12 reps
-
5
Preacher Curl (EZ Bar)
2
5-7 reps
-
6
Bayesian Curl
1
7-10 reps
-
7
Hammer Curl (Cable)
1
7-10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
2
Kelso Shrug (Chest Supported)
2
6-10 reps
-
3
Single Arm Row (Dumbbell)
2
6-10 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
-
5
JM Press (Smith Machine)
2
5-8 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
2
Kelso Shrug (Chest Supported)
2
6-10 reps
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
-
5
JM Press (Smith Machine)
2
5-8 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
2
Kelso Shrug (Chest Supported)
2
6-10 reps
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
-
5
JM Press (Smith Machine)
2
5-8 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
2
Kelso Shrug (Chest Supported)
2
6-10 reps
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
-
5
JM Press (Smith Machine)
2
5-8 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
2
Kelso Shrug (Chest Supported)
2
6-10 reps
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
-
5
JM Press (Smith Machine)
2
5-8 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
2
Kelso Shrug (Chest Supported)
2
6-10 reps
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
-
5
JM Press (Smith Machine)
2
5-8 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
2
Kelso Shrug (Chest Supported)
2
6-10 reps
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
-
5
JM Press (Smith Machine)
2
5-8 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
2
Kelso Shrug (Chest Supported)
2
6-10 reps
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
-
5
JM Press (Smith Machine)
2
5-8 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
2
Kelso Shrug (Chest Supported)
2
6-10 reps
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
-
5
JM Press (Smith Machine)
2
5-8 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Neutral Grip, Weighted)
2
5-8 reps
-
2
Kelso Shrug (Chest Supported)
2
6-10 reps
-
3
Single Arm Row (Cable)
2
8-10 reps
-
4
Single Arm Rear Delt Cable Fly
2
8-12 reps
-
5
JM Press (Smith Machine)
2
5-8 reps
-
6
Seated Overhead Extension (EZ Bar)
1
7-10 reps
-
7
Incline Pushdown (Cable)
1
6-8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
5
Dragon Flag
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
5
Dragon Flag
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
5
Dragon Flag
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
5
Dragon Flag
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
5
Dragon Flag
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
5
Dragon Flag
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
5
Dragon Flag
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
5
Dragon Flag
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
5
Dragon Flag
2
6-10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
2
8-10 reps
-
2
Stiff Leg Deadlift
2
5-8 reps
-
3
Leg Press (45 Degrees)
2
6-8 reps
-
4
Single Leg Calf Raise (Weighted)
2
6-10 reps
-
5
Dragon Flag
2
6-10 reps
-
Week 1
1 / 10 Weeks
Day 2
1
Smith Machine Row
2 Sets
6-8 Reps
-
2
Single Arm High Row (Cable)
2 Sets
8-10 Reps
-
3
Power Shrug
2 Sets
6-10 Reps
-
4
Lying Reverse Fly
2 Sets
8-12 Reps
-
5
Katana Extension
2 Sets
7-10 Reps
-
6
JM Press (Smith Machine)
1 Set
7-9 Reps
-
7
Single Arm Tricep Extension (Cable)
1 Set
7-10 Reps
-
Day 3
1
Lying Leg Curl
2 Sets
6-10 Reps
-
2
Squat (Smith Machine)
2 Sets
5-8 Reps
-
3
Lunge (Dumbbell)
1 Set
6-8 Reps
-
4
Leg Extension
2 Sets
6-8 Reps
-
5
Single Leg Calf Raise (Weighted)
2 Sets
6-10 Reps
-
6
Cable Crunch
2 Sets
6-10 Reps
-
Day 4
1
Bench Press (Smith Machine)
3 Sets
5-7 Reps
-
2
Incline Bench Press (Smith Machine)
2 Sets
6-8 Reps
-
3
AD Press (Smith Machine)
2 Sets
5-7 Reps
-
4
Behind The Back Lateral Raise (Cable)
2 Sets
6-12 Reps
-
5
Preacher Curl (EZ Bar)
2 Sets
5-7 Reps
-
6
Bayesian Curl
1 Set
7-10 Reps
-
7
Hammer Curl (Cable)
1 Set
7-10 Reps
-
Day 6
1
Leg Extension
2 Sets
8-10 Reps
-
2
Stiff Leg Deadlift
2 Sets
5-8 Reps
-
3
Leg Press (45 Degrees)
2 Sets
6-8 Reps
-
4
Single Leg Calf Raise (Weighted)
2 Sets
6-10 Reps
-
5
Dragon Flag
2 Sets
6-10 Reps
-
Day 1
1
Close Grip Bench Press (Smith Machine)
2 Sets
7-9 Reps
-
2
40°-45° Incline Bench Press ( Smith Machine)
2 Sets
6-8 Reps
-
3
One Arm Lateral Raise (Cable)
3 Sets
6-12 Reps
-
4
Pec Fly (Dumbbell)
1 Set
6-10 Reps
-
5
WG Preacher Curl (EZ Bar)
2 Sets
5-7 Reps
-
6
Incline Curl (Dumbbell)
1 Set
7-10 Reps
-
7
Hammer Curl (Cable)
1 Set
7-10 Reps
-
Day 5
1
Pull-Up (Neutral Grip, Weighted)
2 Sets
5-8 Reps
-
2
Kelso Shrug (Chest Supported)
2 Sets
6-10 Reps
-
3
Single Arm Row (Dumbbell)
2 Sets
6-10 Reps
-
4
Single Arm Rear Delt Cable Fly
2 Sets
8-12 Reps
-
5
JM Press (Smith Machine)
2 Sets
5-8 Reps
-
6
Seated Overhead Extension (EZ Bar)
1 Set
7-10 Reps
-
7
Incline Pushdown (Cable)
1 Set
6-8 Reps
-