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THUH BROGRAM! (PPL + Shoulder / Arm Day)

by George S
1 athletes joined

Program Description

PPL + Shoulders and Arms Traditional SQUAT or LEG PRESS NOT INCLUDED (SAFE FOR YOUR KNEES).

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    12 weeks
  • Time Per Workout
    70 minutes
  • Created
    Sep 06, 2023 03:04
  • Last Edited
    Jun 18, 2025 12:36

Summary

Get ready to transform your physique with THUH BROGRAM! This 12-week program combines a powerful Push-Pull-Legs (PPL) structure with dedicated shoulder and arm days, ensuring balanced muscle development and strength gains. With four training days each week, you'll tackle compound and isolation exercises that challenge your limits and build serious muscle. Equip yourself with a full gym and unleash your potential as you sculpt your upper body and strengthen your legs for a well-rounded physique. Join the movement and elevate your training!
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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
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Romanian Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Bulgarian Split Squat (Dumbbell)
3
8-12 reps
RPE 8
3
Lunge (Barbell)
2
12-15 reps
RPE 9
4
Sissy Squat
2
AMRAP
RPE 10
5
Standing Calf Raise
3
12-15 reps
RPE 9
6
Hanging Leg Raise
2
AMRAP
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Dumbbell)
3
6-10 reps
RPE 9
2
Chest Fly (Cable)
6
8-12 reps
RPE 9
3A
JM Press
2
12-15 reps
RPE 10
3B
Pullover (Dumbbell)
2
6-10 reps
RPE 10
4
Hanging Leg Raise
2
AMRAP
RPE 10
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
6-10 reps
RPE 8
2
Wide Grip Lat Pulldown
3
8-12 reps
RPE 8
3
Landmine Row
3
12-15 reps
RPE 9
4
Inverted Row
3
AMRAP
RPE 9
5
Face Pull
2
12-15 reps
RPE 9
6
Bicep Curl (Cable)
2
8-12 reps
RPE 9
7
Hanging Leg Raise
2
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Day 4
#
Exercise
Sets
Reps
Intensity
1
Seated Shoulder Press (Dumbbell)
3
6-10 reps
RPE 8
2
Lateral Raise (Cable)
3
12-15 reps
RPE 9
3
Preacher Curl (Dumbbell)
3
8-12 reps
RPE 9
4
Dip (Weighted)
3
8-12 reps
RPE 9
5
Tricep Pushdown (Cable)
2
12-15 reps
RPE 9
Week 1
1 / 12 Weeks
Day 1
1
Romanian Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Bulgarian Split Squat (Dumbbell)
3 Sets
8-12 Reps
@8
3
Lunge (Barbell)
2 Sets
12-15 Reps
@9
4
Sissy Squat
2 Sets
AMRAP
@10
5
Standing Calf Raise
3 Sets
12-15 Reps
@9
6
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 2
1
Bench Press (Dumbbell)
3 Sets
6-10 Reps
@9
2
Chest Fly (Cable)
6 Sets
8-12 Reps
@9
3A
JM Press
2 Sets
12-15 Reps
@10
3B
Pullover (Dumbbell)
2 Sets
6-10 Reps
@10
4
Hanging Leg Raise
2 Sets
AMRAP
@10
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@10
Day 3
1
Deadlift (Barbell)
3 Sets
6-10 Reps
@8
2
Wide Grip Lat Pulldown
3 Sets
8-12 Reps
@8
3
Landmine Row
3 Sets
12-15 Reps
@9
4
Inverted Row
3 Sets
AMRAP
@9
5
Face Pull
2 Sets
12-15 Reps
@9
6
Bicep Curl (Cable)
2 Sets
8-12 Reps
@9
7
Hanging Leg Raise
2 Sets
AMRAP
@10
Day 4
1
Seated Shoulder Press (Dumbbell)
3 Sets
6-10 Reps
@8
2
Lateral Raise (Cable)
3 Sets
12-15 Reps
@9
3
Preacher Curl (Dumbbell)
3 Sets
8-12 Reps
@9
4
Dip (Weighted)
3 Sets
8-12 Reps
@9
5
Tricep Pushdown (Cable)
2 Sets
12-15 Reps
@9