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BoostcampPNG

Blake’s strength bulking program PPLUL

by Blake B.
1 athletes joined

Program Description

Get strong as fuck

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    80 minutes
  • Created
    Dec 14, 2025 11:14
  • Last Edited
    Dec 23, 2025 07:54
Muscle Engagement
Front
Back
MuscleSet
Triceps
11.7%
Hamstrings
11.2%
Glutes
10.4%
Quadriceps
9.6%
Front Delts
8.9%
Lats
8.1%
Upper Back
7.9%
Chest
7.6%
Biceps
5.8%
Middle Delts
5.6%
Lower Back
4.1%
Rear Delts
3.6%
Forearms
2.8%
Abs
2.3%
Adductors
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
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 9.5
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 9.5
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 9.5
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 9.5
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 9.5
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 9.5
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 9.5
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 9.5
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 9.5
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 9.5
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 9.5
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 9.5
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 9.5
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 9.5
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 9.5
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
2
1
6-12 reps
6-12 reps
RPE 8
RPE 10
2
Incline Bench Press (Dumbbell)
2
1
8-12 reps
8-12 reps
RPE 8
RPE 9.5
3
Chest Fly (Machine)
1
2
10-15 reps
10-15 reps
RPE 7.5
RPE 10
4
Shoulder Press (Machine)
3
8-12 reps
RPE 8
5
Lateral Raise (Dumbbell)
2
2
10 reps
10 reps
RPE 9.5
RPE 8
6
Tricep Pushdown (Cable)
3
8-12 reps
RPE 8
7
Single Arm Tricep Extension (Cable)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Seated Row (Machine)
4
8-12 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Lat Pulldown
3
8 reps
-
5
Back Extension
3
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Seated Row (Machine)
4
8-12 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Lat Pulldown
3
8 reps
-
5
Back Extension
3
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Seated Row (Machine)
4
8-12 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Lat Pulldown
3
8 reps
-
5
Back Extension
3
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Seated Row (Machine)
4
8-12 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Lat Pulldown
3
8 reps
-
5
Back Extension
3
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Seated Row (Machine)
4
8-12 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Lat Pulldown
3
8 reps
-
5
Back Extension
3
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Seated Row (Machine)
4
8-12 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Lat Pulldown
3
8 reps
-
5
Back Extension
3
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Seated Row (Machine)
4
8-12 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Lat Pulldown
3
8 reps
-
5
Back Extension
3
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Seated Row (Machine)
4
8-12 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Lat Pulldown
3
8 reps
-
5
Back Extension
3
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Seated Row (Machine)
4
8-12 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Lat Pulldown
3
8 reps
-
5
Back Extension
3
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Seated Row (Machine)
4
8-12 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Lat Pulldown
3
8 reps
-
5
Back Extension
3
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Seated Row (Machine)
4
8-12 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Lat Pulldown
3
8 reps
-
5
Back Extension
3
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Seated Row (Machine)
4
8-12 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Lat Pulldown
3
8 reps
-
5
Back Extension
3
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Seated Row (Machine)
4
8-12 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Lat Pulldown
3
8 reps
-
5
Back Extension
3
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Seated Row (Machine)
4
8-12 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Lat Pulldown
3
8 reps
-
5
Back Extension
3
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Seated Row (Machine)
4
8-12 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Lat Pulldown
3
8 reps
-
5
Back Extension
3
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up (Bodyweight)
3
8 reps
-
2
Seated Row (Machine)
4
8-12 reps
-
3
Dumbbell Bench Pullover
3
10-12 reps
-
4
Lat Pulldown
3
8 reps
-
5
Back Extension
3
-
6
Rear Delt Fly (Machine)
3
15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
3
4-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
3
4-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
3
4-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
3
4-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
3
4-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
3
4-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
3
4-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
3
4-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
3
4-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
3
4-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
3
4-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
3
4-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
3
4-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
3
4-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
3
4-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
10-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pendulum Squat
1
3
4-10 reps
-
-
-
2
Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Leg Extension
3
12 reps
-
4
Hamstring Curl
3
10-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-10 reps
-
-
-
2
Seated Row (Machine)
1
2
8-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
12 reps
-
-
4
Bicep Curl (EZ Bar)
1
2
8-12 reps
-
-
-
5
Tricep Extension (Machine)
1
2
12 reps
-
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-10 reps
-
-
-
2
Seated Row (Machine)
1
2
8-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
12 reps
-
-
4
Bicep Curl (EZ Bar)
1
2
8-12 reps
-
-
-
5
Tricep Extension (Machine)
1
2
12 reps
-
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-10 reps
-
-
-
2
Seated Row (Machine)
1
2
8-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
12 reps
-
-
4
Bicep Curl (EZ Bar)
1
2
8-12 reps
-
-
-
5
Tricep Extension (Machine)
1
2
12 reps
-
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-10 reps
-
-
-
2
Seated Row (Machine)
1
2
8-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
12 reps
-
-
4
Bicep Curl (EZ Bar)
1
2
8-12 reps
-
-
-
5
Tricep Extension (Machine)
1
2
12 reps
-
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-10 reps
-
-
-
2
Seated Row (Machine)
1
2
8-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
12 reps
-
-
4
Bicep Curl (EZ Bar)
1
2
8-12 reps
-
-
-
5
Tricep Extension (Machine)
1
2
12 reps
-
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-10 reps
-
-
-
2
Seated Row (Machine)
1
2
8-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
12 reps
-
-
4
Bicep Curl (EZ Bar)
1
2
8-12 reps
-
-
-
5
Tricep Extension (Machine)
1
2
12 reps
-
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-10 reps
-
-
-
2
Seated Row (Machine)
1
2
8-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
12 reps
-
-
4
Bicep Curl (EZ Bar)
1
2
8-12 reps
-
-
-
5
Tricep Extension (Machine)
1
2
12 reps
-
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-10 reps
-
-
-
2
Seated Row (Machine)
1
2
8-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
12 reps
-
-
4
Bicep Curl (EZ Bar)
1
2
8-12 reps
-
-
-
5
Tricep Extension (Machine)
1
2
12 reps
-
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-10 reps
-
-
-
2
Seated Row (Machine)
1
2
8-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
12 reps
-
-
4
Bicep Curl (EZ Bar)
1
2
8-12 reps
-
-
-
5
Tricep Extension (Machine)
1
2
12 reps
-
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-10 reps
-
-
-
2
Seated Row (Machine)
1
2
8-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
12 reps
-
-
4
Bicep Curl (EZ Bar)
1
2
8-12 reps
-
-
-
5
Tricep Extension (Machine)
1
2
12 reps
-
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-10 reps
-
-
-
2
Seated Row (Machine)
1
2
8-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
12 reps
-
-
4
Bicep Curl (EZ Bar)
1
2
8-12 reps
-
-
-
5
Tricep Extension (Machine)
1
2
12 reps
-
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-10 reps
-
-
-
2
Seated Row (Machine)
1
2
8-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
12 reps
-
-
4
Bicep Curl (EZ Bar)
1
2
8-12 reps
-
-
-
5
Tricep Extension (Machine)
1
2
12 reps
-
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-10 reps
-
-
-
2
Seated Row (Machine)
1
2
8-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
12 reps
-
-
4
Bicep Curl (EZ Bar)
1
2
8-12 reps
-
-
-
5
Tricep Extension (Machine)
1
2
12 reps
-
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-10 reps
-
-
-
2
Seated Row (Machine)
1
2
8-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
12 reps
-
-
4
Bicep Curl (EZ Bar)
1
2
8-12 reps
-
-
-
5
Tricep Extension (Machine)
1
2
12 reps
-
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-10 reps
-
-
-
2
Seated Row (Machine)
1
2
8-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
12 reps
-
-
4
Bicep Curl (EZ Bar)
1
2
8-12 reps
-
-
-
5
Tricep Extension (Machine)
1
2
12 reps
-
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Curl (Barbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
2
6-10 reps
-
-
-
2
Seated Row (Machine)
1
2
8-12 reps
-
-
-
3
Lateral Raise (Dumbbell)
1
3
12 reps
-
-
4
Bicep Curl (EZ Bar)
1
2
8-12 reps
-
-
-
5
Tricep Extension (Machine)
1
2
12 reps
-
-
6
Farmer's Walk (Weighted)
2
-
7
Reverse Curl (Barbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
6-10 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Hamstring Curl
1
2
10 reps
-
-
4
Goblet Squat
1
1
12 reps
-
-
5
Hip Adductor (Machine)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
6-10 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Hamstring Curl
1
2
10 reps
-
-
4
Goblet Squat
1
1
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
6-10 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Hamstring Curl
1
2
10 reps
-
-
4
Goblet Squat
1
1
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
6-10 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Hamstring Curl
1
2
10 reps
-
-
4
Goblet Squat
1
1
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
6-10 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Hamstring Curl
1
2
10 reps
-
-
4
Goblet Squat
1
1
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
6-10 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Hamstring Curl
1
2
10 reps
-
-
4
Goblet Squat
1
1
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
6-10 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Hamstring Curl
1
2
10 reps
-
-
4
Goblet Squat
1
1
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
6-10 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Hamstring Curl
1
2
10 reps
-
-
4
Goblet Squat
1
1
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
6-10 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Hamstring Curl
1
2
10 reps
-
-
4
Goblet Squat
1
1
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
6-10 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Hamstring Curl
1
2
10 reps
-
-
4
Goblet Squat
1
1
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
6-10 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Hamstring Curl
1
2
10 reps
-
-
4
Goblet Squat
1
1
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
6-10 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Hamstring Curl
1
2
10 reps
-
-
4
Goblet Squat
1
1
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
6-10 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Hamstring Curl
1
2
10 reps
-
-
4
Goblet Squat
1
1
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
6-10 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Hamstring Curl
1
2
10 reps
-
-
4
Goblet Squat
1
1
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
6-10 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Hamstring Curl
1
2
10 reps
-
-
4
Goblet Squat
1
1
12 reps
-
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Dumbbell)
1
3
6-10 reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1
2
8-12 reps
-
-
-
3
Hamstring Curl
1
2
10 reps
-
-
4
Goblet Squat
1
1
12 reps
-
-
Week 1
1 / 16 Weeks
Day 1
1
Bench Press (Barbell)
2 Sets
1 Set
6-12 Reps
6-12 Reps
@8
@10
2
Incline Bench Press (Dumbbell)
2 Sets
1 Set
8-12 Reps
8-12 Reps
@8
@9.5
3
Chest Fly (Machine)
1 Set
2 Sets
10-15 Reps
10-15 Reps
@7.5
@10
4
Shoulder Press (Machine)
3 Sets
8-12 Reps
@8
5
Lateral Raise (Dumbbell)
2 Sets
2 Sets
10 Reps
10 Reps
@9.5
@8
6
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
@8
7
Single Arm Tricep Extension (Cable)
2 Sets
10 Reps
-
Day 2
1
Pull-Up (Bodyweight)
3 Sets
8 Reps
-
2
Seated Row (Machine)
4 Sets
8-12 Reps
-
3
Dumbbell Bench Pullover
3 Sets
10-12 Reps
-
4
Lat Pulldown
3 Sets
8 Reps
-
5
Back Extension
3 Sets
-
6
Rear Delt Fly (Machine)
3 Sets
15 Reps
-
Day 3
1
Pendulum Squat
1 Set
3 Sets
4-10 Reps
-
-
-
2
Split Squat (Dumbbell)
1 Set
2 Sets
8-12 Reps
-
-
-
3
Leg Extension
3 Sets
12 Reps
-
4
Hamstring Curl
3 Sets
10-15 Reps
-
Day 4
1
Bench Press (Barbell)
1 Set
2 Sets
6-10 Reps
-
-
-
2
Seated Row (Machine)
1 Set
2 Sets
8-12 Reps
-
-
-
3
Lateral Raise (Dumbbell)
1 Set
3 Sets
12 Reps
-
-
4
Bicep Curl (EZ Bar)
1 Set
2 Sets
8-12 Reps
-
-
-
5
Tricep Extension (Machine)
1 Set
2 Sets
12 Reps
-
-
6
Farmer's Walk (Weighted)
2 Sets
-
7
Reverse Curl (Barbell)
2 Sets
-
Day 5
1
Romanian Deadlift (Dumbbell)
1 Set
3 Sets
6-10 Reps
-
-
-
2
Bulgarian Split Squat (Dumbbell)
1 Set
2 Sets
8-12 Reps
-
-
-
3
Hamstring Curl
1 Set
2 Sets
10 Reps
-
-
4
Goblet Squat
1 Set
1 Set
12 Reps
-
-
5
Hip Adductor (Machine)
2 Sets
-