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Modified PPL X Arnold

by KingManav

Program Description

Hypertrophy / Training for fun

Program Overview

  • Level
    Advanced, Intermediate, Beginner, Novice
  • Goal
    Bodybuilding, Muscle & Sculpting
  • Equipment
    Full Gym
  • Program Length
    18 weeks
  • Time Per Workout
    80 minutes
  • Created
    May 07, 2025 01:23
  • Last Edited
    Jun 18, 2025 01:02

Summary

Unleash your inner champion with the Modified PPL X Arnold program! Over 18 weeks, this intensive 7-day-a-week routine combines Push, Pull, and Legs workouts inspired by Arnold Schwarzenegger’s legendary training style. Each session is meticulously crafted to target all major muscle groups, ensuring balanced development and maximum strength gains. With a full gym at your disposal, you'll have the flexibility to push your limits and redefine your physique. Get ready to transform your training and achieve the results you've always dreamed of!
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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
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
WEEK 17
WEEK 18
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Pec Deck (Machine)
2
-
3
Chest Press (Machine)
2
-
4
Preacher Curl (Dumbbell)
3
-
5
Hammer Curl (Dumbbell)
2
-
6
Shoulder Press (Machine)
2
-
7
Lateral Raise (Dumbbell)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Wide Grip Lat Pulldown
3
-
2
Chest Supported Row (Machine)
2
-
3
Seated Row (Machine)
2
-
4
Rear Delt Fly (Cable)
2
-
5
Shrug (Dumbbell)
2
-
6
JM Press
3
-
7
Single Arm Tricep Extension (Cable)
2
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Abs Crunch (Bodyweight)
5
20 reps
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Shoulder Press (Machine)
3
-
2
One Arm Lateral Raise (Dumbbell)
2
-
3
Rear Delt Fly (Cable)
2
-
4
JM Press
3
-
5
Single Arm Tricep Extension (Cable)
2
-
6
Preacher Curl (Dumbbell)
3
-
7
Hammer Curl (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
3
-
2
Chest Press (Machine)
2
-
3
Pec Deck (Machine)
2
-
4
Lat Pulldown
3
-
5
Chest Supported Row (Machine)
2
-
6
Seated Row (Machine)
2
-
7
Shrug (Dumbbell)
2
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Abs Crunch (Bodyweight)
5
-
Day 7
No exercises added to this day
Week 1
1 / 18 Weeks
Day 7
No exercises added to this day
Day 3
1
Abs Crunch (Bodyweight)
5 Sets
20 Reps
-
Day 5
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Chest Press (Machine)
2 Sets
-
3
Pec Deck (Machine)
2 Sets
-
4
Lat Pulldown
3 Sets
-
5
Chest Supported Row (Machine)
2 Sets
-
6
Seated Row (Machine)
2 Sets
-
7
Shrug (Dumbbell)
2 Sets
-
Day 6
1
Leg Press
4 Sets
-
2
Leg Extension
3 Sets
-
3
Leg Curl
3 Sets
-
4
Standing Calf Raise
3 Sets
-
5
Abs Crunch (Bodyweight)
5 Sets
-
Day 1
1
Incline Bench Press (Dumbbell)
3 Sets
-
2
Pec Deck (Machine)
2 Sets
-
3
Chest Press (Machine)
2 Sets
-
4
Preacher Curl (Dumbbell)
3 Sets
-
5
Hammer Curl (Dumbbell)
2 Sets
-
6
Shoulder Press (Machine)
2 Sets
-
7
Lateral Raise (Dumbbell)
3 Sets
-
Day 2
1
Wide Grip Lat Pulldown
3 Sets
-
2
Chest Supported Row (Machine)
2 Sets
-
3
Seated Row (Machine)
2 Sets
-
4
Rear Delt Fly (Cable)
2 Sets
-
5
Shrug (Dumbbell)
2 Sets
-
6
JM Press
3 Sets
-
7
Single Arm Tricep Extension (Cable)
2 Sets
-
Day 4
1
Shoulder Press (Machine)
3 Sets
-
2
One Arm Lateral Raise (Dumbbell)
2 Sets
-
3
Rear Delt Fly (Cable)
2 Sets
-
4
JM Press
3 Sets
-
5
Single Arm Tricep Extension (Cable)
2 Sets
-
6
Preacher Curl (Dumbbell)
3 Sets
-
7
Hammer Curl (Dumbbell)
2 Sets
-