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BoostcampPNG

8-Week UL/PPL

by Lliam H.
4.0
(1 rating)

Program Description

*5-day/week LULPP (Lower/Upper/LPP) Split* that is meant to be repeated. Compound Lift focused program with slightly mixed days to keep total weekly sets higher for accessories and help build a more aesthetic look. Utilizes Double-Progression Model for some accessories, Top sets with backdown sets, and straight sets. Utilizes RPE.

Program Overview

  • Level
    Intermediate, Novice
  • Goal
    Powerbuilding, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    90 minutes
  • Created
    May 04, 2025 02:33
  • Last Edited
    Jul 01, 2025 02:47

Summary

Transform your physique with the 8-Week UL/PPL program, designed for those ready to commit to a rigorous 5-day training schedule. This comprehensive plan combines upper/lower splits with a push/pull focus, ensuring balanced muscle development and strength gains. Each week, you'll tackle a variety of compound and isolation exercises, utilizing barbell, dumbbell, and cable movements to maximize your results. With a structured approach to progression, you'll push your limits and achieve the gains you've been striving for. Get ready to elevate your training and redefine your fitness journey!
Muscle Engagement
Front
Back
MuscleSet
Lats
10.6%
Upper Back
10.4%
Chest
10.3%
Front Delts
10.1%
Triceps
9.9%
Middle Delts
8.9%
Hamstrings
8.9%
Quadriceps
7.8%
Glutes
7.6%
Biceps
6.9%
Lower Back
2.7%
Abs
2.6%
Adductors
1.4%
Rear Delts
1.2%
Forearms
0.7%
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10-14 reps
-
5
Leg Curl
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10-14 reps
-
5
Leg Curl
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
3 reps
6 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10-14 reps
-
5
Leg Curl
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
3 reps
5 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10-14 reps
-
5
Leg Curl
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
3 reps
5 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10-14 reps
-
5
Leg Curl
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
3
3 reps
5 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10-14 reps
-
5
Leg Curl
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 7
2
Romanian Deadlift (Barbell)
4
6 reps
RPE 7
3
Incline Bench Press (Barbell)
3
7-10 reps
RPE 7
4
Bulgarian Split Squat (Dumbbell)
2
10-14 reps
-
5
Leg Curl
3
10-14 reps
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
1 reps
RPE 10
2
Romanian Deadlift (Barbell)
2
6 reps
RPE 7
3
Incline Bench Press (Barbell)
2
10-14 reps
-
4
Leg Curl
3
10-14 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
7-10 reps
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 8
RPE 7
3
Lat Pulldown
4
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
7-10 reps
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 8
RPE 7
3
Lat Pulldown
4
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
7-10 reps
RPE 8
2
Bench Press (Barbell)
1
4
3 reps
6 reps
RPE 8
RPE 7
3
Lat Pulldown
4
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
7-10 reps
RPE 8
2
Bench Press (Barbell)
2
4
3 reps
5 reps
RPE 8
RPE 7
3
Lat Pulldown
4
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
7-10 reps
RPE 8
2
Bench Press (Barbell)
2
4
3 reps
5 reps
RPE 8
RPE 7
3
Lat Pulldown
4
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
7-10 reps
RPE 8
2
Bench Press (Barbell)
2
4
2 reps
5 reps
RPE 8
RPE 7
3
Lat Pulldown
4
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
4
7-10 reps
RPE 8
2
Bench Press (Barbell)
1
3
1 reps
5 reps
RPE 8
RPE 7
3
Lat Pulldown
4
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Cable)
2
7-10 reps
RPE 8
2
Bench Press (Barbell)
1
1 reps
RPE 10
3
Lat Pulldown
2
7-10 reps
RPE 8
4
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 8
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Tricep Pushdown (Cable)
3
8-12 reps
-
6
Bicep Curl (Dumbbell)
3
8-12 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
RPE 7
2
Deadlift (Barbell)
1
3
2 reps
4 reps
RPE 8
RPE 7
3
Lat Pulldown
3
7-10 reps
RPE 7-8
4
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
5A
Leg Extension
3
8-12 reps
RPE 9
5B
Leg Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
RPE 7
2
Deadlift (Barbell)
1
3
2 reps
4 reps
RPE 8
RPE 7
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
7-10 reps
RPE 7-8
5A
Leg Extension
3
8-12 reps
RPE 9
5B
Leg Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
RPE 7
2
Deadlift (Barbell)
1
3
2 reps
4 reps
RPE 8
RPE 7
3
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
4
Lat Pulldown
3
7-10 reps
RPE 7-8
5A
Leg Extension
3
8-12 reps
RPE 9
5B
Leg Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
RPE 7
2
Deadlift (Barbell)
2
3
2 reps
4 reps
RPE 8
RPE 7
3
Lat Pulldown
3
7-10 reps
RPE 7-8
4
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
5A
Leg Extension
3
8-12 reps
RPE 9
5B
Leg Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
RPE 7
2
Deadlift (Barbell)
2
3
2 reps
4 reps
RPE 8
RPE 7
3
Lat Pulldown
3
7-10 reps
RPE 7-8
4
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
5A
Leg Extension
3
8-12 reps
RPE 9
5B
Leg Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
RPE 7
2
Deadlift (Barbell)
2
3
2 reps
4 reps
RPE 8
RPE 7
3
Lat Pulldown
3
7-10 reps
RPE 7-8
4
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
5A
Leg Extension
3
8-12 reps
RPE 9
5B
Leg Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
7-9 reps
RPE 7
2
Deadlift (Barbell)
1
3
1 reps
4 reps
RPE 8
RPE 7
3
Lat Pulldown
3
7-10 reps
RPE 7-8
4
Hip Thrust (Barbell)
4
8-10 reps
RPE 8
5A
Leg Extension
3
8-12 reps
RPE 9
5B
Leg Curl
3
8-12 reps
RPE 9
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
2
7-9 reps
RPE 6
2
Deadlift (Barbell)
1
1 reps
RPE 10
3
Lat Pulldown
3
7-10 reps
RPE 7-8
4
Hip Thrust (Barbell)
3
8-10 reps
RPE 8
5A
Leg Extension
3
8-12 reps
RPE 9
5B
Leg Curl
3
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
3
3 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
3
7-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-14 reps
RPE 9
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
3 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
7-10 reps
RPE 9
4A
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
4B
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
3 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
7-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
2 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
7-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
2
3
2 reps
5 reps
RPE 8
RPE 8
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
7-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
4
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1 reps
RPE 10
2
Bench Press (Barbell)
3
6 reps
RPE 7
3
Incline Bench Press (Dumbbell)
4
7-10 reps
RPE 9
4A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
4B
Overhead Tricep Extension (Cable)
3
8-12 reps
RPE 9
5
Pec Deck (Machine)
2
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4A
Standing Pullover (Cable)
2
10-14 reps
RPE 10
4B
Shrug (Dumbbell)
2
10-14 reps
RPE 10
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4A
Standing Pullover (Cable)
2
10-14 reps
RPE 10
4B
Shrug (Dumbbell)
2
10-14 reps
RPE 10
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
3
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4A
Standing Pullover (Cable)
2
10-14 reps
RPE 10
4B
Shrug (Dumbbell)
2
10-14 reps
RPE 10
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4A
Standing Pullover (Cable)
2
10-14 reps
RPE 10
4B
Shrug (Dumbbell)
2
10-14 reps
RPE 10
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4A
Standing Pullover (Cable)
2
10-14 reps
RPE 10
4B
Shrug (Dumbbell)
2
10-14 reps
RPE 10
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4A
Standing Pullover (Cable)
2
10-14 reps
RPE 10
4B
Shrug (Dumbbell)
2
10-14 reps
RPE 10
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4A
Standing Pullover (Cable)
2
10-14 reps
RPE 10
4B
Shrug (Dumbbell)
2
10-14 reps
RPE 10
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
Day 5
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
4
6 reps
RPE 8
2
Lat Pulldown
1
3
5-7 reps
7-10 reps
RPE 8
RPE 8
3
Chest Supported Row (Machine)
4
8-10 reps
RPE 8
4A
Standing Pullover (Cable)
2
10-14 reps
RPE 10
4B
Shrug (Dumbbell)
2
10-14 reps
RPE 10
5A
Lateral Raise (Cable)
4
10-14 reps
RPE 10
5B
Bicep Curl (Cable)
4
8-12 reps
RPE 9
Week 1
1 / 8 Weeks
Day 1
1
Squat (Barbell)
1 Set
3 Sets
3 Reps
6 Reps
@8
@7
2
Romanian Deadlift (Barbell)
4 Sets
6 Reps
@7
3
Incline Bench Press (Barbell)
3 Sets
7-10 Reps
@7
4
Bulgarian Split Squat (Dumbbell)
2 Sets
10-14 Reps
-
5
Leg Curl
3 Sets
10-14 Reps
@10
Day 2
1
Seated Row (Cable)
4 Sets
7-10 Reps
@8
2
Bench Press (Barbell)
1 Set
4 Sets
3 Reps
6 Reps
@8
@7
3
Lat Pulldown
4 Sets
7-10 Reps
@8
4
Incline Bench Press (Dumbbell)
3 Sets
7-10 Reps
@8
5A
Lateral Raise (Cable)
4 Sets
10-14 Reps
@10
5B
Tricep Pushdown (Cable)
3 Sets
8-12 Reps
-
6
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
7-9 Reps
@7
2
Deadlift (Barbell)
1 Set
3 Sets
2 Reps
4 Reps
@8
@7
3
Lat Pulldown
3 Sets
7-10 Reps
@7-8
4
Hip Thrust (Barbell)
3 Sets
8-10 Reps
@8
5A
Leg Extension
3 Sets
8-12 Reps
@9
5B
Leg Curl
3 Sets
8-12 Reps
@9
Day 4
1
Overhead Press (Barbell)
1 Set
3 Sets
3 Reps
5 Reps
@8
@8
2
Bench Press (Barbell)
3 Sets
6 Reps
@7
3
Incline Bench Press (Dumbbell)
3 Sets
7-10 Reps
@9
4A
Lateral Raise (Cable)
4 Sets
10-14 Reps
@10
4B
Overhead Tricep Extension (Cable)
4 Sets
8-12 Reps
@9
5
Pec Deck (Machine)
2 Sets
8-12 Reps
@9
Day 5
1
Barbell Row
3 Sets
6 Reps
@8
2
Lat Pulldown
1 Set
3 Sets
5-7 Reps
7-10 Reps
@8
@8
3
Chest Supported Row (Machine)
4 Sets
8-10 Reps
@8
4A
Standing Pullover (Cable)
2 Sets
10-14 Reps
@10
4B
Shrug (Dumbbell)
2 Sets
10-14 Reps
@10
5A
Lateral Raise (Cable)
4 Sets
10-14 Reps
@10
5B
Bicep Curl (Cable)
4 Sets
8-12 Reps
@9