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BoostcampPNG
PPL 2.0
by Jensen L.
Program Description
muscloos
Program Overview
Level
Novice, Intermediate
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
90 minutes
Created
Jun 12, 2024 04:32
Last Edited
Jul 12, 2024 07:10
To Start The Program
1. Download the Boostcamp app
2. Click on the link
3. You’ll be automatically redirected to the program on the app.
down_app
Week 1
1 / 12 Weeks
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
3 Sets
8-12 Reps
@10
3
Face Pull
6 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 3
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
Day 5
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
3 Sets
8-12 Reps
@10
3
Face Pull
6 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 6
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
6-8 Reps
@10
2
Incline Chest Press (Machine)
3 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
7
Side Crunch (Cable)
2 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
3 Sets
8-12 Reps
@10
3
Face Pull
6 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 3
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
Day 5
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
3 Sets
8-12 Reps
@10
3
Face Pull
6 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 6
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 3
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
Day 6
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
7
Side Crunch (Cable)
2 Sets
8-12 Reps
@10
Day 7
1
Side Crunch (Cable)
6 Sets
8-12 Reps
@10
2
Wrist Curls
3 Sets
8-12 Reps
@10
3
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 5
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
7
Side Crunch (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 3
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
Day 5
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 6
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 7
1
Side Crunch (Cable)
6 Sets
8-12 Reps
@10
2
Wrist Curls
3 Sets
8-12 Reps
@10
3
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
7
Side Crunch (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 3
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
Day 5
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 6
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 7
1
Side Crunch (Cable)
6 Sets
8-12 Reps
@10
2
Wrist Curls
3 Sets
8-12 Reps
@10
3
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
7
Side Crunch (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 3
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
Day 5
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 6
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 7
1
Side Crunch (Cable)
6 Sets
8-12 Reps
@10
2
Wrist Curls
3 Sets
8-12 Reps
@10
3
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
7
Side Crunch (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 3
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
Day 5
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 6
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 7
1
Side Crunch (Cable)
6 Sets
8-12 Reps
@10
2
Wrist Curls
3 Sets
8-12 Reps
@10
3
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
7
Side Crunch (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 3
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
Day 5
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 6
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 7
1
Side Crunch (Cable)
6 Sets
8-12 Reps
@10
2
Wrist Curls
3 Sets
8-12 Reps
@10
3
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
7
Side Crunch (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 3
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
Day 5
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 6
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 7
1
Side Crunch (Cable)
6 Sets
8-12 Reps
@10
2
Wrist Curls
3 Sets
8-12 Reps
@10
3
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
7
Side Crunch (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 3
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
Day 5
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 6
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 7
1
Side Crunch (Cable)
6 Sets
8-12 Reps
@10
2
Wrist Curls
3 Sets
8-12 Reps
@10
3
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
7
Side Crunch (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 3
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
Day 5
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 6
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 7
1
Side Crunch (Cable)
6 Sets
8-12 Reps
@10
2
Wrist Curls
3 Sets
8-12 Reps
@10
3
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
@10
Day 1
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
7
Side Crunch (Cable)
2 Sets
8-12 Reps
@10
Day 2
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 3
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 4
1
Bench Press (Paused)
3 Sets
4-6 Reps
@10
2
Incline Chest Press (Machine)
2 Sets
8-12 Reps
@10
3
Pec Fly (Dumbbell)
2 Sets
8-12 Reps
@10
4
Overhead Press (Machine)
3 Sets
8-12 Reps
@10
5
Tricep Rope Push Down (Cable)
3 Sets
8-12 Reps
@10
6
Lateral Raise (Machine)
5 Sets
8-10 Reps
@10
Day 5
1
Chest Supported Row (Machine)
4 Sets
6-10 Reps
@10
2
Lat Pulldown
2 Sets
8-12 Reps
@10
3
Face Pull
4 Sets
8-15 Reps
@10
4
Bicep Curl (Dumbbell)
3 Sets
8-12 Reps
@10
5
Preacher Curl (EZ Bar)
2 Sets
8-12 Reps
@10
6
Seated Calf Raise
5 Sets
12-18 Reps
@10
7
Lateral Raise (Machine)
3 Sets
8-12 Reps
@10
Day 6
1
Hack Squat
3 Sets
6-8 Reps
@10
2
Romanian Deadlift (Dumbbell)
3 Sets
8-12 Reps
@10
3
Leg Extension
3 Sets
8-12 Reps
@10
4
Leg Curl
3 Sets
8-12 Reps
@10
5
Seated Calf Raise
4 Sets
12-18 Reps
@10
Day 7
1
Side Crunch (Cable)
6 Sets
8-12 Reps
@10
2
Wrist Curls
3 Sets
8-12 Reps
@10
3
Reverse Wrist Curl (Dumbbell)
3 Sets
8-12 Reps
@10