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Gokuh's PPL

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6 athletes joined

Program Description

Strength and hypertrophy training for intermediate/advanced lifters with 6 days a week focus on main compound movements

Program Overview

  • Level
    Intermediate, Advanced
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    60 minutes
  • Created
    Aug 11, 2024 02:19
  • Last Edited
    Jun 18, 2025 12:31

Summary

Unleash your strength with Gokuh's PPL, a comprehensive 12-week program designed for serious lifters. Committing to six days a week, you'll dive into a balanced Push-Pull-Legs routine that targets all major muscle groups, ensuring optimal growth and recovery. Each workout incorporates a mix of free weights, machines, and bodyweight exercises, allowing you to build muscle and enhance your overall fitness. Get ready to elevate your training and achieve your goals with this structured and effective approach!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1
1
1
8 reps
7 reps
6 reps
-
-
-
3
Chest Fly (Machine)
3
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Pushdown (Cable)
3
8 reps
-
6
Cable Crunch
3
10 reps
-
7
Hanging Leg Raise
3
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Barbell Row
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
70%
2
Lat Pulldown
3
8 reps
-
3
Seated Row (Cable)
3
8 reps
-
4
Face Pull
3
10 reps
-
5
Rear Delt Fly (Machine)
3
10 reps
-
6
Bicep Curl (Barbell)
3
8 reps
-
7
Preacher Curl (Dumbbell)
3
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
8 reps
-
2
Front Squat (Barbell)
1
1
1
1
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Hack Squat
3
8 reps
-
5
Lying Leg Curl
3
8 reps
-
6
Seated Calf Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Overhead Press (Barbell)
1
1
1
1
10 reps
9 reps
8 reps
7 reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2
8 reps
-
3
Upright Row (Cable)
2
8 reps
-
4
Tricep Extension (Cable)
3
8 reps
-
5
Tricep Rope Push Down (Cable)
3
8 reps
-
6
Tricep Kickback
3
8 reps
-
7
Cable Crunch
3
10 reps
-
8
Hanging Leg Raise
3
10 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
1
1
1
1
7 reps
6 reps
5 reps
4 reps
3 reps
50%
60%
70%
75%
80%
2
Face Pull
3
8 reps
-
3
Rear Delt Fly (Machine)
3
8 reps
-
4
Bicep Curl (Barbell)
3
8 reps
-
5
Hammer Curl
2
8 reps
-
6
Preacher Curl (Dumbbell)
2
8 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Curl
3
10 reps
-
2
Squat (Barbell)
1
1
1
1
1
10 reps
8 reps
7 reps
6 reps
5 reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3
8 reps
-
4
Leg Press
3
8 reps
-
5
Leg Extension
3
8 reps
-
6
Hip Abductor (Machine)
2
8 reps
-
7
Hip Abductor (Machine)
2
8 reps
-
8
Seated Calf Raise
3
10 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
50%
60%
70%
80%
2
Bench Press (Barbell)
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
-
-
-
3
Chest Fly (Machine)
3 Sets
8 Reps
-
4
Tricep Extension (Cable)
3 Sets
8 Reps
-
5
Tricep Pushdown (Cable)
3 Sets
8 Reps
-
6
Cable Crunch
3 Sets
10 Reps
-
7
Hanging Leg Raise
3 Sets
10 Reps
-
Day 2
1
Barbell Row
1 Set
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
50%
60%
70%
70%
2
Lat Pulldown
3 Sets
8 Reps
-
3
Seated Row (Cable)
3 Sets
8 Reps
-
4
Face Pull
3 Sets
10 Reps
-
5
Rear Delt Fly (Machine)
3 Sets
10 Reps
-
6
Bicep Curl (Barbell)
3 Sets
8 Reps
-
7
Preacher Curl (Dumbbell)
3 Sets
8 Reps
-
Day 4
1
Overhead Press (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
9 Reps
8 Reps
7 Reps
-
-
-
-
2
Lateral Raise (Dumbbell)
2 Sets
8 Reps
-
3
Upright Row (Cable)
2 Sets
8 Reps
-
4
Tricep Extension (Cable)
3 Sets
8 Reps
-
5
Tricep Rope Push Down (Cable)
3 Sets
8 Reps
-
6
Tricep Kickback
3 Sets
8 Reps
-
7
Cable Crunch
3 Sets
10 Reps
-
8
Hanging Leg Raise
3 Sets
10 Reps
-
Day 5
1
Deadlift (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
7 Reps
6 Reps
5 Reps
4 Reps
3 Reps
50%
60%
70%
75%
80%
2
Face Pull
3 Sets
8 Reps
-
3
Rear Delt Fly (Machine)
3 Sets
8 Reps
-
4
Bicep Curl (Barbell)
3 Sets
8 Reps
-
5
Hammer Curl
2 Sets
8 Reps
-
6
Preacher Curl (Dumbbell)
2 Sets
8 Reps
-
Day 3
1
Leg Curl
3 Sets
8 Reps
-
2
Front Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
8 Reps
7 Reps
6 Reps
5 Reps
50%
60%
70%
80%
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
4
Hack Squat
3 Sets
8 Reps
-
5
Lying Leg Curl
3 Sets
8 Reps
-
6
Seated Calf Raise
3 Sets
10 Reps
-
Day 6
1
Leg Curl
3 Sets
10 Reps
-
2
Squat (Barbell)
1 Set
1 Set
1 Set
1 Set
1 Set
10 Reps
8 Reps
7 Reps
6 Reps
5 Reps
50%
60%
70%
80%
85%
3
Romanian Deadlift (Dumbbell)
3 Sets
8 Reps
-
4
Leg Press
3 Sets
8 Reps
-
5
Leg Extension
3 Sets
8 Reps
-
6
Hip Abductor (Machine)
2 Sets
8 Reps
-
7
Hip Abductor (Machine)
2 Sets
8 Reps
-
8
Seated Calf Raise
3 Sets
10 Reps
-