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JNIPP's Ultimate PPL Program

by Anonymous
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Program Description

workout

Program Overview

  • Level
    Intermediate
  • Goal
    Muscle & Sculpting, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    6 weeks
  • Time Per Workout
    10 minutes
  • Created
    Aug 17, 2024 02:11
  • Last Edited
    Jun 18, 2025 11:28

Summary

Unlock your strength potential with JNIPP's Ultimate PPL Program, a comprehensive 6-week plan designed for serious lifters. Committing just 4 days a week, you'll dive into a balanced mix of push, pull, and leg workouts that target all major muscle groups. Each session emphasizes compound movements like squats and bench presses, ensuring you build both power and endurance. Get ready to challenge yourself and see real results as you refine your technique and increase your lifting capacity!
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
4 reps
2 reps
RPE 5
RPE 9
2
Pause Squat (Back Off)
2
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10 reps
10 reps
RPE 5
RPE 9
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 5
RPE 9
5
Leg Curl
1
3
12 reps
12 reps
RPE 5
RPE 10
6
Leg Press Toe Press
1
4
12 reps
12 reps
RPE 5
RPE 10
7
Decline Plate-Weighted Crunch
1
3
12 reps
12 reps
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
4 reps
2 reps
RPE 5
RPE 9
2
Pause Squat (Back Off)
2
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10 reps
10 reps
RPE 5
RPE 9
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 5
RPE 9
5
Leg Curl
1
3
12 reps
12 reps
RPE 5
RPE 10
6
Leg Press Toe Press
1
4
12 reps
12 reps
RPE 5
RPE 10
7
Decline Plate-Weighted Crunch
1
3
12 reps
12 reps
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
4 reps
2 reps
RPE 5
RPE 9
2
Pause Squat (Back Off)
2
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10 reps
10 reps
RPE 5
RPE 9
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 5
RPE 9
5
Leg Curl
1
3
12 reps
12 reps
RPE 5
RPE 10
6
Leg Press Toe Press
1
4
12 reps
12 reps
RPE 5
RPE 10
7
Decline Plate-Weighted Crunch
1
3
12 reps
12 reps
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
4 reps
2 reps
RPE 5
RPE 9
2
Pause Squat (Back Off)
2
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10 reps
10 reps
RPE 5
RPE 9
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 5
RPE 9
5
Leg Curl
1
3
12 reps
12 reps
RPE 5
RPE 10
6
Leg Press Toe Press
1
4
12 reps
12 reps
RPE 5
RPE 10
7
Decline Plate-Weighted Crunch
1
3
12 reps
12 reps
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
4 reps
2 reps
RPE 5
RPE 9
2
Pause Squat (Back Off)
2
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10 reps
10 reps
RPE 5
RPE 9
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 5
RPE 9
5
Leg Curl
1
3
12 reps
12 reps
RPE 5
RPE 10
6
Leg Press Toe Press
1
4
12 reps
12 reps
RPE 5
RPE 10
7
Decline Plate-Weighted Crunch
1
3
12 reps
12 reps
RPE 5
RPE 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
1
4 reps
2 reps
RPE 5
RPE 9
2
Pause Squat (Back Off)
2
5 reps
RPE 9
3
Romanian Deadlift (Barbell)
2
3
10 reps
10 reps
RPE 5
RPE 9
4
Walking Lunge (Dumbbell)
1
2
10 reps
10 reps
RPE 5
RPE 9
5
Leg Curl
1
3
12 reps
12 reps
RPE 5
RPE 10
6
Leg Press Toe Press
1
4
12 reps
12 reps
RPE 5
RPE 10
7
Decline Plate-Weighted Crunch
1
3
12 reps
12 reps
RPE 5
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3-5 reps
3-5 reps
RPE 5
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Standing Dumbbell Arnold Press
2
3
8-10 reps
8-10 reps
RPE 5
RPE 9
4
A1. Press-Around
1
2
15 reps
15 reps
RPE 5
RPE 10
5
A2 Pec Static Stretch 30s.
1
0.5 mins
RPE 7-10
6
Cross-Body Cable Y-Raise (Side Delt)
1
3
12-15 reps
12-15 reps
RPE 5-6
RPE 9-10
7
Squeeze-Only Triceps Pressdown + Stretch-Only Overhead Triceps Extension
1
3
16 reps
16 reps
RPE 5-6
RPE 9-10
8
N1-Style Cross-Body Triceps Extension
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3-5 reps
3-5 reps
RPE 5
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Standing Dumbbell Arnold Press
2
3
8-10 reps
8-10 reps
RPE 5
RPE 9
4
A1. Press-Around
1
2
15 reps
15 reps
RPE 5
RPE 10
5
A2 Pec Static Stretch 30s.
1
0.5 mins
RPE 7-10
6
Cross-Body Cable Y-Raise (Side Delt)
1
3
12-15 reps
12-15 reps
RPE 5-6
RPE 9-10
7
Squeeze-Only Triceps Pressdown + Stretch-Only Overhead Triceps Extension
1
3
16 reps
16 reps
RPE 5-6
RPE 9-10
8
N1-Style Cross-Body Triceps Extension
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3-5 reps
3-5 reps
RPE 5
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Standing Dumbbell Arnold Press
2
3
8-10 reps
8-10 reps
RPE 5
RPE 9
4
A1. Press-Around
1
2
15 reps
15 reps
RPE 5
RPE 10
5
A2 Pec Static Stretch 30s.
1
0.5 mins
RPE 7-10
6
Cross-Body Cable Y-Raise (Side Delt)
1
3
12-15 reps
12-15 reps
RPE 5-6
RPE 9-10
7
Squeeze-Only Triceps Pressdown + Stretch-Only Overhead Triceps Extension
1
3
16 reps
16 reps
RPE 5-6
RPE 9-10
8
N1-Style Cross-Body Triceps Extension
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3-5 reps
3-5 reps
RPE 5
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Standing Dumbbell Arnold Press
2
3
8-10 reps
8-10 reps
RPE 5
RPE 9
4
A1. Press-Around
1
2
15 reps
15 reps
RPE 5
RPE 10
5
A2 Pec Static Stretch 30s.
1
0.5 mins
RPE 7-10
6
Cross-Body Cable Y-Raise (Side Delt)
1
3
12-15 reps
12-15 reps
RPE 5-6
RPE 9-10
7
Squeeze-Only Triceps Pressdown + Stretch-Only Overhead Triceps Extension
1
3
16 reps
16 reps
RPE 5-6
RPE 9-10
8
N1-Style Cross-Body Triceps Extension
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3-5 reps
3-5 reps
RPE 5
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Standing Dumbbell Arnold Press
2
3
8-10 reps
8-10 reps
RPE 5
RPE 9
4
A1. Press-Around
1
2
15 reps
15 reps
RPE 5
RPE 10
5
A2 Pec Static Stretch 30s.
1
0.5 mins
RPE 7-10
6
Cross-Body Cable Y-Raise (Side Delt)
1
3
12-15 reps
12-15 reps
RPE 5-6
RPE 9-10
7
Squeeze-Only Triceps Pressdown + Stretch-Only Overhead Triceps Extension
1
3
16 reps
16 reps
RPE 5-6
RPE 9-10
8
N1-Style Cross-Body Triceps Extension
2
10-12 reps
RPE 10
Day 2
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
4
1
3-5 reps
3-5 reps
RPE 5
RPE 9
2
Larsen Press (Barbell)
2
10 reps
RPE 9
3
Standing Dumbbell Arnold Press
2
3
8-10 reps
8-10 reps
RPE 5
RPE 9
4
A1. Press-Around
1
2
15 reps
15 reps
RPE 5
RPE 10
5
A2 Pec Static Stretch 30s.
1
0.5 mins
RPE 7-10
6
Cross-Body Cable Y-Raise (Side Delt)
1
3
12-15 reps
12-15 reps
RPE 5-6
RPE 9-10
7
Squeeze-Only Triceps Pressdown + Stretch-Only Overhead Triceps Extension
1
3
16 reps
16 reps
RPE 5-6
RPE 9-10
8
N1-Style Cross-Body Triceps Extension
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Feeder Sets)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
2
Lat Pulldown (Failure Set)
1
1
10 reps
5 reps
RPE 10
RPE 10
3
Omni-Grip Machine Chest-Supported Row
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
4
A1. Bottom-Half DB Lat Pullover
1
2
10-12 reps
10-12 reps
RPE 5-6
RPE 9-10
5
A2. Lat Static Stretch 30s
2
0.5 mins
RPE 7-10
6
Omni-Direction Face Pull
1
6-8 reps
RPE 9-10
7
EZ-Bar Curl
1
3
6-8 reps
6-8 reps
RPE 5-6
RPE 8-9
8
Bottom-Half Preacher Curl
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Feeder Sets)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
2
Lat Pulldown (Failure Set)
1
1
10 reps
5 reps
RPE 10
RPE 10
3
Omni-Grip Machine Chest-Supported Row
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
4
A1. Bottom-Half DB Lat Pullover
1
2
10-12 reps
10-12 reps
RPE 5-6
RPE 9-10
5
A2. Lat Static Stretch 30s
2
0.5 mins
RPE 7-10
6
Omni-Direction Face Pull
1
6-8 reps
RPE 9-10
7
EZ-Bar Curl
1
3
6-8 reps
6-8 reps
RPE 5-6
RPE 8-9
8
Bottom-Half Preacher Curl
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Feeder Sets)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
2
Lat Pulldown (Failure Set)
1
1
10 reps
5 reps
RPE 10
RPE 10
3
Omni-Grip Machine Chest-Supported Row
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
4
A1. Bottom-Half DB Lat Pullover
1
2
10-12 reps
10-12 reps
RPE 5-6
RPE 9-10
5
A2. Lat Static Stretch 30s
2
0.5 mins
RPE 7-10
6
Omni-Direction Face Pull
1
6-8 reps
RPE 9-10
7
EZ-Bar Curl
1
3
6-8 reps
6-8 reps
RPE 5-6
RPE 8-9
8
Bottom-Half Preacher Curl
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Feeder Sets)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
2
Lat Pulldown (Failure Set)
1
1
10 reps
5 reps
RPE 10
RPE 10
3
Omni-Grip Machine Chest-Supported Row
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
4
A1. Bottom-Half DB Lat Pullover
1
2
10-12 reps
10-12 reps
RPE 5-6
RPE 9-10
5
A2. Lat Static Stretch 30s
2
0.5 mins
RPE 7-10
6
Omni-Direction Face Pull
1
6-8 reps
RPE 9-10
7
EZ-Bar Curl
1
3
6-8 reps
6-8 reps
RPE 5-6
RPE 8-9
8
Bottom-Half Preacher Curl
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Feeder Sets)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
2
Lat Pulldown (Failure Set)
1
1
10 reps
5 reps
RPE 10
RPE 10
3
Omni-Grip Machine Chest-Supported Row
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
4
A1. Bottom-Half DB Lat Pullover
1
2
10-12 reps
10-12 reps
RPE 5-6
RPE 9-10
5
A2. Lat Static Stretch 30s
2
0.5 mins
RPE 7-10
6
Omni-Direction Face Pull
1
6-8 reps
RPE 9-10
7
EZ-Bar Curl
1
3
6-8 reps
6-8 reps
RPE 5-6
RPE 8-9
8
Bottom-Half Preacher Curl
2
10-12 reps
RPE 10
Day 3
#
Exercise
Sets
Reps
Intensity
1
Lat Pulldown (Feeder Sets)
1
1
1
1
10 reps
10 reps
10 reps
10 reps
RPE 4-5
RPE 6-7
RPE 7-8
RPE 9-10
2
Lat Pulldown (Failure Set)
1
1
10 reps
5 reps
RPE 10
RPE 10
3
Omni-Grip Machine Chest-Supported Row
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
4
A1. Bottom-Half DB Lat Pullover
1
2
10-12 reps
10-12 reps
RPE 5-6
RPE 9-10
5
A2. Lat Static Stretch 30s
2
0.5 mins
RPE 7-10
6
Omni-Direction Face Pull
1
6-8 reps
RPE 9-10
7
EZ-Bar Curl
1
3
6-8 reps
6-8 reps
RPE 5-6
RPE 8-9
8
Bottom-Half Preacher Curl
2
10-12 reps
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff-Leg Deadlift
2
8 reps
RPE 8-9
3
Close-Grip Barbell Incline Press
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5-6
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
2
8-10 reps
8-10 reps
RPE 5-6
RPE 9-10
5
Leg Press
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
6
Kroc Row
2
2
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
7
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff-Leg Deadlift
2
8 reps
RPE 8-9
3
Close-Grip Barbell Incline Press
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5-6
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
2
8-10 reps
8-10 reps
RPE 5-6
RPE 9-10
5
Leg Press
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
6
Kroc Row
2
2
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
7
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff-Leg Deadlift
2
8 reps
RPE 8-9
3
Close-Grip Barbell Incline Press
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5-6
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
2
8-10 reps
8-10 reps
RPE 5-6
RPE 9-10
5
Leg Press
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
6
Kroc Row
2
2
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
7
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff-Leg Deadlift
2
8 reps
RPE 8-9
3
Close-Grip Barbell Incline Press
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5-6
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
2
8-10 reps
8-10 reps
RPE 5-6
RPE 9-10
5
Leg Press
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
6
Kroc Row
2
2
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
7
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff-Leg Deadlift
2
8 reps
RPE 8-9
3
Close-Grip Barbell Incline Press
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5-6
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
2
8-10 reps
8-10 reps
RPE 5-6
RPE 9-10
5
Leg Press
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
6
Kroc Row
2
2
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
7
Diamond Pushup
1
AMRAP
RPE 10
Day 4
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
1
5 reps
RPE 8-9
2
Stiff-Leg Deadlift
2
8 reps
RPE 8-9
3
Close-Grip Barbell Incline Press
2
1
1
1
8 reps
8 reps
5 reps
12 reps
RPE 5-6
RPE 8-9
RPE 8-9
RPE 8-9
4
Chin-Up (Bodyweight)
2
2
8-10 reps
8-10 reps
RPE 5-6
RPE 9-10
5
Leg Press
2
3
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
6
Kroc Row
2
2
10-12 reps
10-12 reps
RPE 5-6
RPE 8-9
7
Diamond Pushup
1
AMRAP
RPE 10
Week 1
1 / 6 Weeks
Day 1
1
Squat (Barbell)
3 Sets
1 Set
4 Reps
2 Reps
@5
@9
2
Pause Squat (Back Off)
2 Sets
5 Reps
@9
3
Romanian Deadlift (Barbell)
2 Sets
3 Sets
10 Reps
10 Reps
@5
@9
4
Walking Lunge (Dumbbell)
1 Set
2 Sets
10 Reps
10 Reps
@5
@9
5
Leg Curl
1 Set
3 Sets
12 Reps
12 Reps
@5
@10
6
Leg Press Toe Press
1 Set
4 Sets
12 Reps
12 Reps
@5
@10
7
Decline Plate-Weighted Crunch
1 Set
3 Sets
12 Reps
12 Reps
@5
@10
Day 2
1
Bench Press (Barbell)
4 Sets
1 Set
3-5 Reps
3-5 Reps
@5
@9
2
Larsen Press (Barbell)
2 Sets
10 Reps
@9
3
Standing Dumbbell Arnold Press
2 Sets
3 Sets
8-10 Reps
8-10 Reps
@5
@9
4
A1. Press-Around
1 Set
2 Sets
15 Reps
15 Reps
@5
@10
5
A2 Pec Static Stretch 30s.
1 Set
0.5 mins
@7-10
6
Cross-Body Cable Y-Raise (Side Delt)
1 Set
3 Sets
12-15 Reps
12-15 Reps
@5-6
@9-10
7
Squeeze-Only Triceps Pressdown + Stretch-Only Overhead Triceps Extension
1 Set
3 Sets
16 Reps
16 Reps
@5-6
@9-10
8
N1-Style Cross-Body Triceps Extension
2 Sets
10-12 Reps
@10
Day 3
1
Lat Pulldown (Feeder Sets)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
@4-5
@6-7
@7-8
@9-10
2
Lat Pulldown (Failure Set)
1 Set
1 Set
10 Reps
5 Reps
@10
@10
3
Omni-Grip Machine Chest-Supported Row
2 Sets
3 Sets
10-12 Reps
10-12 Reps
@5-6
@8-9
4
A1. Bottom-Half DB Lat Pullover
1 Set
2 Sets
10-12 Reps
10-12 Reps
@5-6
@9-10
5
A2. Lat Static Stretch 30s
2 Sets
0.5 mins
@7-10
6
Omni-Direction Face Pull
1 Set
6-8 Reps
@9-10
7
EZ-Bar Curl
1 Set
3 Sets
6-8 Reps
6-8 Reps
@5-6
@8-9
8
Bottom-Half Preacher Curl
2 Sets
10-12 Reps
@10
Day 4
1
Deadlift (Barbell)
1 Set
5 Reps
@8-9
2
Stiff-Leg Deadlift
2 Sets
8 Reps
@8-9
3
Close-Grip Barbell Incline Press
2 Sets
1 Set
1 Set
1 Set
8 Reps
8 Reps
5 Reps
12 Reps
@5-6
@8-9
@8-9
@8-9
4
Chin-Up (Bodyweight)
2 Sets
2 Sets
8-10 Reps
8-10 Reps
@5-6
@9-10
5
Leg Press
2 Sets
3 Sets
10-12 Reps
10-12 Reps
@5-6
@8-9
6
Kroc Row
2 Sets
2 Sets
10-12 Reps
10-12 Reps
@5-6
@8-9
7
Diamond Pushup
1 Set
AMRAP
@10