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PPL

by Ryuma OG
5 athletes joined

Program Description

There is no purpose.

Program Overview

  • Level
    Beginner, Novice, Intermediate, Advanced
  • Goal
    Bodybuilding, Powerbuilding, Powerlifting
  • Equipment
    Full Gym
  • Program Length
    8 weeks
  • Time Per Workout
    100 minutes
  • Created
    Jul 19, 2024 04:03
  • Last Edited
    Jun 18, 2025 11:13

Summary

Elevate your strength training with this comprehensive 8-week PPL (Push, Pull, Legs) program designed for serious lifters. Committing to six days a week, you'll tackle a balanced mix of compound and isolation exercises that target all major muscle groups, ensuring optimal growth and strength gains. Each workout is meticulously crafted to challenge your limits, featuring essential lifts like the Barbell Bench Press and Squat, alongside accessory movements for complete development. Get ready to transform your physique and enhance your performance in just two months!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
15-18 reps
-
5
Lateral Raise (Cable)
2
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
15-18 reps
-
5
Lateral Raise (Cable)
2
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
15-18 reps
-
5
Lateral Raise (Cable)
2
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
15-18 reps
-
5
Lateral Raise (Cable)
2
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
15-18 reps
-
5
Lateral Raise (Cable)
2
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
15-18 reps
-
5
Lateral Raise (Cable)
2
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
15-18 reps
-
5
Lateral Raise (Cable)
2
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
6-8 reps
-
2
Incline Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
2
15-18 reps
-
5
Lateral Raise (Cable)
2
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
15-18 reps
-
5
Lateral Raise (Cable)
3
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
15-18 reps
-
5
Lateral Raise (Cable)
3
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
15-18 reps
-
5
Lateral Raise (Cable)
3
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
15-18 reps
-
5
Lateral Raise (Cable)
3
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
15-18 reps
-
5
Lateral Raise (Cable)
3
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
15-18 reps
-
5
Lateral Raise (Cable)
3
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
15-18 reps
-
5
Lateral Raise (Cable)
3
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Barbell)
3
6-8 reps
-
2
Bench Press (Dumbbell)
3
8-10 reps
-
3
Seated Overhead Press (Barbell)
3
8-10 reps
-
4
Lateral Raise (Dumbbell)
3
15-18 reps
-
5
Lateral Raise (Cable)
3
15-18 reps
-
6
Skull Crusher (Barbell)
3
10-12 reps
-
7
Tricep Pushdown (Cable)
3
10-12 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Deadlift (Barbell)
3
3-5 reps
-
2
Lat Pulldown
3
10-12 reps
-
3
T-Bar Row
3
8-10 reps
-
4
Chest Supported Row (Dumbbell)
3
8-10 reps
-
5
Face Pull
2
12-15 reps
-
6
Rear Delt Fly (Machine)
2
12-15 reps
-
7
Bicep Curl (EZ Bar)
3
12-15 reps
-
8
Hammer Curl
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Squat (Barbell)
3
5-8 reps
-
2
Romanian Deadlift (Barbell)
3
9-12 reps
-
3
Leg Press
3
9-12 reps
-
4
Leg Curl
3
9-12 reps
-
5
Leg Extension
3
12-15 reps
-
6
Standing Calf Raise
3
AMRAP
-
7
Plank
3
AMRAP
-
8
Cable Crunch
3
12-15 reps
-
9
Bent Leg Raise
3
12-15 reps
-
Week 1
1 / 8 Weeks
Day 1
1
Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Incline Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Seated Overhead Press (Barbell)
3 Sets
8-10 Reps
-
4
Lateral Raise (Dumbbell)
2 Sets
15-18 Reps
-
5
Lateral Raise (Cable)
2 Sets
15-18 Reps
-
6
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-
Day 3
1
Squat (Barbell)
3 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
9-12 Reps
-
3
Leg Press
3 Sets
9-12 Reps
-
4
Leg Curl
3 Sets
9-12 Reps
-
5
Leg Extension
3 Sets
12-15 Reps
-
6
Standing Calf Raise
3 Sets
AMRAP
-
7
Plank
3 Sets
AMRAP
-
8
Cable Crunch
3 Sets
12-15 Reps
-
9
Bent Leg Raise
3 Sets
12-15 Reps
-
Day 2
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Lat Pulldown
3 Sets
10-12 Reps
-
3
T-Bar Row
3 Sets
8-10 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
-
5
Face Pull
2 Sets
12-15 Reps
-
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-
8
Hammer Curl
3 Sets
12-15 Reps
-
Day 5
1
Deadlift (Barbell)
3 Sets
3-5 Reps
-
2
Lat Pulldown
3 Sets
10-12 Reps
-
3
T-Bar Row
3 Sets
8-10 Reps
-
4
Chest Supported Row (Dumbbell)
3 Sets
8-10 Reps
-
5
Face Pull
2 Sets
12-15 Reps
-
6
Rear Delt Fly (Machine)
2 Sets
12-15 Reps
-
7
Bicep Curl (EZ Bar)
3 Sets
12-15 Reps
-
8
Hammer Curl
3 Sets
12-15 Reps
-
Day 6
1
Squat (Barbell)
3 Sets
5-8 Reps
-
2
Romanian Deadlift (Barbell)
3 Sets
9-12 Reps
-
3
Leg Press
3 Sets
9-12 Reps
-
4
Leg Curl
3 Sets
9-12 Reps
-
5
Leg Extension
3 Sets
12-15 Reps
-
6
Standing Calf Raise
3 Sets
AMRAP
-
7
Plank
3 Sets
AMRAP
-
8
Cable Crunch
3 Sets
12-15 Reps
-
9
Bent Leg Raise
3 Sets
12-15 Reps
-
Day 4
1
Incline Bench Press (Barbell)
3 Sets
6-8 Reps
-
2
Bench Press (Dumbbell)
3 Sets
8-10 Reps
-
3
Seated Overhead Press (Barbell)
3 Sets
8-10 Reps
-
4
Lateral Raise (Dumbbell)
3 Sets
15-18 Reps
-
5
Lateral Raise (Cable)
3 Sets
15-18 Reps
-
6
Skull Crusher (Barbell)
3 Sets
10-12 Reps
-
7
Tricep Pushdown (Cable)
3 Sets
10-12 Reps
-