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5 Day ULPPL

by Michael S.

Program Description

Hypertrophy Focus Progressive Overload on Main Lifts Working in the 6-8 rep range for main-lift (4-6 rep range for dead lift). Increase weight week to week if able to hit 8 reps at a given weight on the last set.

Program Overview

  • Level
    Intermediate
  • Goal
    Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 14, 2024 10:44
  • Last Edited
    Jun 18, 2025 09:03

Summary

The 5 Day ULPPL program is a comprehensive 12-week training plan designed to build strength and muscle across all major muscle groups. With five dedicated workout days each week, you'll focus on upper and lower body splits, ensuring balanced development and recovery. Each session includes a mix of compound and isolation exercises, utilizing barbells, machines, and bodyweight movements to maximize your gains. Perfect for those ready to elevate their training, this program will push your limits and help you achieve your fitness goals.
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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
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
8 reps
-
2
Wide Grip Pull-Up
3
6 reps
-
3
Chest Fly (Machine)
3
8 reps
-
4
Lat Pulldown
3
8 reps
-
5
Dip (Bodyweight)
3
8 reps
-
6
Preacher Curl (Barbell)
2
10 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
8 reps
-
2
Hip Adductor (Machine)
2
10 reps
-
3
Leg Extension
3
8 reps
-
4
Seated Calf Raise
1
1
1
10 reps
8 reps
6 reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2
6 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
8 reps
-
2
Skull Crusher (Barbell)
3
8 reps
-
3
Seated Shoulder Press (Dumbbell)
3
8 reps
-
4
Tricep Extension (Cable)
2
10 reps
-
5
Lateral Raise (Dumbbell)
3
8 reps
-
6
Bench Press (Dumbbell)
1
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6 reps
-
2
Incline Curl (Dumbbell)
2
8 reps
-
3
Rear Delt Fly (Cable)
3
8 reps
-
4
Chest Supported Row (Machine)
3
8 reps
-
5
21s (EZ Bar)
2
21 reps
-
6
Face Pull
3
8 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Hip Thrust (Barbell)
3
8 reps
-
2
Reverse Lunge (Barbell)
2
6 reps
-
3
Romanian Deadlift (Barbell)
3
8 reps
-
4
Step-Up (Weighted)
3
8 reps
-
5
Glute Kickback
2
12 reps
-
Week 1
1 / 12 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
8 Reps
-
2
Wide Grip Pull-Up
3 Sets
6 Reps
-
3
Chest Fly (Machine)
3 Sets
8 Reps
-
4
Lat Pulldown
3 Sets
8 Reps
-
5
Dip (Bodyweight)
3 Sets
8 Reps
-
6
Preacher Curl (Barbell)
2 Sets
10 Reps
-
Day 2
1
Squat (Barbell)
3 Sets
8 Reps
-
2
Hip Adductor (Machine)
2 Sets
10 Reps
-
3
Leg Extension
3 Sets
8 Reps
-
4
Seated Calf Raise
1 Set
1 Set
1 Set
10 Reps
8 Reps
6 Reps
-
-
-
5
Bulgarian Split Squat (Dumbbell)
2 Sets
6 Reps
-
Day 3
1
Incline Bench Press (Barbell)
3 Sets
8 Reps
-
2
Skull Crusher (Barbell)
3 Sets
8 Reps
-
3
Seated Shoulder Press (Dumbbell)
3 Sets
8 Reps
-
4
Tricep Extension (Cable)
2 Sets
10 Reps
-
5
Lateral Raise (Dumbbell)
3 Sets
8 Reps
-
6
Bench Press (Dumbbell)
1 Set
8 Reps
-
Day 4
1
Deadlift (Barbell)
3 Sets
6 Reps
-
2
Incline Curl (Dumbbell)
2 Sets
8 Reps
-
3
Rear Delt Fly (Cable)
3 Sets
8 Reps
-
4
Chest Supported Row (Machine)
3 Sets
8 Reps
-
5
21s (EZ Bar)
2 Sets
21 Reps
-
6
Face Pull
3 Sets
8 Reps
-
Day 5
1
Hip Thrust (Barbell)
3 Sets
8 Reps
-
2
Reverse Lunge (Barbell)
2 Sets
6 Reps
-
3
Romanian Deadlift (Barbell)
3 Sets
8 Reps
-
4
Step-Up (Weighted)
3 Sets
8 Reps
-
5
Glute Kickback
2 Sets
12 Reps
-