logo
BoostcampPNG

MASSIVE GAINS BRUTAL PPL

by Christopher T.

Program Description

Designed for those who are advanced lifters to put on more mass

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Muscle & Sculpting, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    10 weeks
  • Time Per Workout
    90 minutes
  • Created
    Feb 08, 2026 02:11
  • Last Edited
    Feb 08, 2026 02:56
Muscle Engagement
Front
Back
MuscleSet
Triceps
13.1%
Abs
10%
Front Delts
9.3%
Biceps
9%
Chest
8.6%
Upper Back
8.1%
Quadriceps
7.2%
Hamstrings
7.2%
Glutes
6.3%
Lats
6.1%
Middle Delts
4.5%
Forearms
3.2%
Abductors
1.8%
Calves
1.8%
Rear Delts
1.8%
Adductors
0.9%
Lower Back
0.9%
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
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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
15 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Overhead Tricep Extension (Cable)
4
12 reps
-
9
Tricep Kickback
4
10 reps
-
10
Abs Crunch (Machine)
3
40 reps
-
11
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
15 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Overhead Tricep Extension (Cable)
4
12 reps
-
9
Tricep Kickback
4
10 reps
-
10
Abs Crunch (Machine)
3
40 reps
-
11
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
15 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Overhead Tricep Extension (Cable)
4
12 reps
-
9
Tricep Kickback
4
10 reps
-
10
Abs Crunch (Machine)
3
40 reps
-
11
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
15 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Overhead Tricep Extension (Cable)
4
12 reps
-
9
Tricep Kickback
4
10 reps
-
10
Abs Crunch (Machine)
3
40 reps
-
11
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
15 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Overhead Tricep Extension (Cable)
4
12 reps
-
9
Tricep Kickback
4
10 reps
-
10
Abs Crunch (Machine)
3
40 reps
-
11
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
15 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Overhead Tricep Extension (Cable)
4
12 reps
-
9
Tricep Kickback
4
10 reps
-
10
Abs Crunch (Machine)
3
40 reps
-
11
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
15 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Overhead Tricep Extension (Cable)
4
12 reps
-
9
Tricep Kickback
4
10 reps
-
10
Abs Crunch (Machine)
3
40 reps
-
11
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
15 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Overhead Tricep Extension (Cable)
4
12 reps
-
9
Tricep Kickback
4
10 reps
-
10
Abs Crunch (Machine)
3
40 reps
-
11
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
15 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Overhead Tricep Extension (Cable)
4
12 reps
-
9
Tricep Kickback
4
10 reps
-
10
Abs Crunch (Machine)
3
40 reps
-
11
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
15 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Overhead Tricep Extension (Cable)
4
12 reps
-
9
Tricep Kickback
4
10 reps
-
10
Abs Crunch (Machine)
3
40 reps
-
11
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Bicep Curl (Dumbbell)
6
8-12 reps
-
9
Abs Crunch (Machine)
3
40 reps
-
10
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Bicep Curl (Dumbbell)
6
8-12 reps
-
9
Abs Crunch (Machine)
3
40 reps
-
10
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Bicep Curl (Dumbbell)
6
8-12 reps
-
9
Abs Crunch (Machine)
3
40 reps
-
10
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Bicep Curl (Dumbbell)
6
8-12 reps
-
9
Abs Crunch (Machine)
3
40 reps
-
10
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Bicep Curl (Dumbbell)
6
8-12 reps
-
9
Abs Crunch (Machine)
3
40 reps
-
10
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Bicep Curl (Dumbbell)
6
8-12 reps
-
9
Abs Crunch (Machine)
3
40 reps
-
10
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Bicep Curl (Dumbbell)
6
8-12 reps
-
9
Abs Crunch (Machine)
3
40 reps
-
10
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Bicep Curl (Dumbbell)
6
8-12 reps
-
9
Abs Crunch (Machine)
3
40 reps
-
10
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Bicep Curl (Dumbbell)
6
8-12 reps
-
9
Abs Crunch (Machine)
3
40 reps
-
10
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Bicep Curl (Dumbbell)
6
8-12 reps
-
9
Abs Crunch (Machine)
3
40 reps
-
10
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
-
-
2
Single Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Calf Raise (Machine)
4
8-15 reps
-
8
Abs Crunch (Machine)
3
40 reps
-
9
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
-
-
2
Single Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Calf Raise (Machine)
4
8-15 reps
-
8
Abs Crunch (Machine)
3
40 reps
-
9
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
-
-
2
Single Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Calf Raise (Machine)
4
8-15 reps
-
8
Abs Crunch (Machine)
3
40 reps
-
9
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
-
-
2
Single Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Calf Raise (Machine)
4
8-15 reps
-
8
Abs Crunch (Machine)
3
40 reps
-
9
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
-
-
2
Single Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Calf Raise (Machine)
4
8-15 reps
-
8
Abs Crunch (Machine)
3
40 reps
-
9
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
-
-
2
Single Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Calf Raise (Machine)
4
8-15 reps
-
8
Abs Crunch (Machine)
3
40 reps
-
9
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
-
-
2
Single Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Calf Raise (Machine)
4
8-15 reps
-
8
Abs Crunch (Machine)
3
40 reps
-
9
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
-
-
2
Single Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Calf Raise (Machine)
4
8-15 reps
-
8
Abs Crunch (Machine)
3
40 reps
-
9
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
-
-
2
Single Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Calf Raise (Machine)
4
8-15 reps
-
8
Abs Crunch (Machine)
3
40 reps
-
9
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
-
-
2
Single Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Calf Raise (Machine)
4
8-15 reps
-
8
Abs Crunch (Machine)
3
40 reps
-
9
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
15 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Overhead Tricep Extension (Cable)
4
12 reps
-
9
Tricep Kickback
4
10 reps
-
10
Abs Crunch (Machine)
3
40 reps
-
11
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
15 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Overhead Tricep Extension (Cable)
4
12 reps
-
9
Tricep Kickback
4
10 reps
-
10
Abs Crunch (Machine)
3
40 reps
-
11
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
15 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Overhead Tricep Extension (Cable)
4
12 reps
-
9
Tricep Kickback
4
10 reps
-
10
Abs Crunch (Machine)
3
40 reps
-
11
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
15 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Overhead Tricep Extension (Cable)
4
12 reps
-
9
Tricep Kickback
4
10 reps
-
10
Abs Crunch (Machine)
3
40 reps
-
11
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
15 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Overhead Tricep Extension (Cable)
4
12 reps
-
9
Tricep Kickback
4
10 reps
-
10
Abs Crunch (Machine)
3
40 reps
-
11
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
15 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Overhead Tricep Extension (Cable)
4
12 reps
-
9
Tricep Kickback
4
10 reps
-
10
Abs Crunch (Machine)
3
40 reps
-
11
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
15 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Overhead Tricep Extension (Cable)
4
12 reps
-
9
Tricep Kickback
4
10 reps
-
10
Abs Crunch (Machine)
3
40 reps
-
11
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
15 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Overhead Tricep Extension (Cable)
4
12 reps
-
9
Tricep Kickback
4
10 reps
-
10
Abs Crunch (Machine)
3
40 reps
-
11
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
1
4
15 reps
6 reps
-
-
2
Incline Bench Press (Dumbbell)
4
6 reps
-
3
Chest Press (Machine)
4
12 reps
-
4
Pec Deck (Machine)
3
12 reps
-
5
Seated Shoulder Press (Dumbbell)
4
8 reps
-
6
Lateral Raise (Dumbbell)
4
12 reps
-
7
Tricep Rope Push Down (Cable)
4
12 reps
-
8
Overhead Tricep Extension (Cable)
4
12 reps
-
9
Tricep Kickback
4
10 reps
-
10
Abs Crunch (Machine)
3
40 reps
-
11
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Bicep Curl (Dumbbell)
6
8-12 reps
-
9
Abs Crunch (Machine)
3
40 reps
-
10
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Bicep Curl (Dumbbell)
6
8-12 reps
-
9
Abs Crunch (Machine)
3
40 reps
-
10
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Bicep Curl (Dumbbell)
6
8-12 reps
-
9
Abs Crunch (Machine)
3
40 reps
-
10
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Bicep Curl (Dumbbell)
6
8-12 reps
-
9
Abs Crunch (Machine)
3
40 reps
-
10
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Bicep Curl (Dumbbell)
6
8-12 reps
-
9
Abs Crunch (Machine)
3
40 reps
-
10
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Bicep Curl (Dumbbell)
6
8-12 reps
-
9
Abs Crunch (Machine)
3
40 reps
-
10
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Bicep Curl (Dumbbell)
6
8-12 reps
-
9
Abs Crunch (Machine)
3
40 reps
-
10
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Bicep Curl (Dumbbell)
6
8-12 reps
-
9
Abs Crunch (Machine)
3
40 reps
-
10
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown
4
10 reps
-
2
Lat Pulldown (Close Grip)
4
8-12 reps
-
3
Seated Wide-Grip Row (Cable)
4
10 reps
-
4
Standing Pullover (Cable)
3
12 reps
-
5
Face Pull
4
10 reps
-
6
Hammer Curl (Dumbbell)
4
8-12 reps
-
7
Preacher Curl (Barbell)
4
8-12 reps
-
8
Bicep Curl (Dumbbell)
6
8-12 reps
-
9
Abs Crunch (Machine)
3
40 reps
-
10
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
-
-
2
Single Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Calf Raise (Machine)
4
8-15 reps
-
8
Abs Crunch (Machine)
3
40 reps
-
9
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
-
-
2
Single Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Calf Raise (Machine)
4
8-15 reps
-
8
Abs Crunch (Machine)
3
40 reps
-
9
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
-
-
2
Single Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Calf Raise (Machine)
4
8-15 reps
-
8
Abs Crunch (Machine)
3
40 reps
-
9
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
-
-
2
Single Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Calf Raise (Machine)
4
8-15 reps
-
8
Abs Crunch (Machine)
3
40 reps
-
9
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
-
-
2
Single Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Calf Raise (Machine)
4
8-15 reps
-
8
Abs Crunch (Machine)
3
40 reps
-
9
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
-
-
2
Single Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Calf Raise (Machine)
4
8-15 reps
-
8
Abs Crunch (Machine)
3
40 reps
-
9
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
-
-
2
Single Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Calf Raise (Machine)
4
8-15 reps
-
8
Abs Crunch (Machine)
3
40 reps
-
9
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
-
-
2
Single Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Calf Raise (Machine)
4
8-15 reps
-
8
Abs Crunch (Machine)
3
40 reps
-
9
Leg Raise (Captain's Chair)
3
10-20 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
1
3
10 reps
5 reps
-
-
2
Single Leg Press
4
8-12 reps
-
3
Romanian Deadlift (Barbell)
4
8-10 reps
-
4
Hip Abductor (Machine)
4
8-12 reps
-
5
Leg Curl
4
8-12 reps
-
6
Leg Extension
4
8-12 reps
-
7
Calf Raise (Machine)
4
8-15 reps
-
8
Abs Crunch (Machine)
3
40 reps
-
9
Leg Raise (Captain's Chair)
3
10-20 reps
-
Week 1
1 / 10 Weeks
Day 3
1
Squat (Barbell)
1 Set
3 Sets
10 Reps
5 Reps
-
-
2
Single Leg Press
4 Sets
8-12 Reps
-
3
Romanian Deadlift (Barbell)
4 Sets
8-10 Reps
-
4
Hip Abductor (Machine)
4 Sets
8-12 Reps
-
5
Leg Curl
4 Sets
8-12 Reps
-
6
Leg Extension
4 Sets
8-12 Reps
-
7
Calf Raise (Machine)
4 Sets
8-15 Reps
-
8
Abs Crunch (Machine)
3 Sets
40 Reps
-
9
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
-
Day 1
1
Bench Press (Barbell)
1 Set
4 Sets
15 Reps
6 Reps
-
-
2
Incline Bench Press (Dumbbell)
4 Sets
6 Reps
-
3
Chest Press (Machine)
4 Sets
12 Reps
-
4
Pec Deck (Machine)
3 Sets
12 Reps
-
5
Seated Shoulder Press (Dumbbell)
4 Sets
8 Reps
-
6
Lateral Raise (Dumbbell)
4 Sets
12 Reps
-
7
Tricep Rope Push Down (Cable)
4 Sets
12 Reps
-
8
Overhead Tricep Extension (Cable)
4 Sets
12 Reps
-
9
Tricep Kickback
4 Sets
10 Reps
-
10
Abs Crunch (Machine)
3 Sets
40 Reps
-
11
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
-
Day 2
1
Lat Pulldown
4 Sets
10 Reps
-
2
Lat Pulldown (Close Grip)
4 Sets
8-12 Reps
-
3
Seated Wide-Grip Row (Cable)
4 Sets
10 Reps
-
4
Standing Pullover (Cable)
3 Sets
12 Reps
-
5
Face Pull
4 Sets
10 Reps
-
6
Hammer Curl (Dumbbell)
4 Sets
8-12 Reps
-
7
Preacher Curl (Barbell)
4 Sets
8-12 Reps
-
8
Bicep Curl (Dumbbell)
6 Sets
8-12 Reps
-
9
Abs Crunch (Machine)
3 Sets
40 Reps
-
10
Leg Raise (Captain's Chair)
3 Sets
10-20 Reps
-