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Upper lower push pull

by Daniel
1 athletes joined

Program Description

Jason vorhees.

Program Overview

  • Level
    Advanced
  • Goal
    Bodybuilding, Powerbuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    50 minutes
  • Created
    Nov 21, 2024 06:46
  • Last Edited
    Jun 18, 2025 12:31

Summary

The Upper Lower Push Pull program is a comprehensive 16-week training plan designed for those looking to build strength and muscle across all major muscle groups. With four training days each week, you’ll alternate between upper and lower body workouts, focusing on compound and isolation exercises that maximize your gains. This program is perfect for lifters of all levels, providing a structured approach to enhance your performance and physique. Equip yourself with a full gym and get ready to transform your workouts!
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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
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Incline Bench Press (Dumbbell)
1
-
2
Lat Pulldown (Neutral Grip)
1
-
3
Chest Fly (Cable)
1
-
4
Seated Wide-Grip Row (Cable)
1
-
5
JM Press
1
-
6
Alternating Dumbbell Curl
1
-
7
Single Arm Tricep Extension (Cable)
1
-
8
Incline Curl (Dumbbell)
1
-
9
Lateral Raise (Cable)
1
-
10
Reverse Pec Deck
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Straight Leg Calf Raise
1
-
2
Zercher Squat (Barbell)
1
-
3
Leg Extension
1
-
4
Leg Press
1
-
5
Hamstring Curl
1
-
6
Romanian Deadlift (Barbell)
1
-
7
Hip Adductor (Machine)
1
-
8
Hyperextension
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Dip (Bodyweight)
1
-
2
Incline Chest Press (Machine)
1
-
3
JM Press
1
-
4
Pec Deck (Machine)
1
-
5
Single Arm Tricep Extension (Cable)
1
-
6
Shoulder Press (Plate Loaded)
1
-
7
Lateral Raise (Cable)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Rack Pull (Barbell)
1
-
2
Barbell Row
1
-
3
Lat Pulldown (Neutral Grip)
1
-
4
Reverse Pec Deck
1
-
5
T-Bar Row
1
-
6
Preacher Curl (Barbell)
1
-
7
Hammer Curl
1
-
8
Incline Curl (Dumbbell)
1
-
Week 1
1 / 16 Weeks
Day 1
1
Incline Bench Press (Dumbbell)
1 Set
-
2
Lat Pulldown (Neutral Grip)
1 Set
-
3
Chest Fly (Cable)
1 Set
-
4
Seated Wide-Grip Row (Cable)
1 Set
-
5
JM Press
1 Set
-
6
Alternating Dumbbell Curl
1 Set
-
7
Single Arm Tricep Extension (Cable)
1 Set
-
8
Incline Curl (Dumbbell)
1 Set
-
9
Lateral Raise (Cable)
1 Set
-
10
Reverse Pec Deck
1 Set
-
Day 2
1
Straight Leg Calf Raise
1 Set
-
2
Zercher Squat (Barbell)
1 Set
-
3
Leg Extension
1 Set
-
4
Leg Press
1 Set
-
5
Hamstring Curl
1 Set
-
6
Romanian Deadlift (Barbell)
1 Set
-
7
Hip Adductor (Machine)
1 Set
-
8
Hyperextension
1 Set
-
Day 3
1
Dip (Bodyweight)
1 Set
-
2
Incline Chest Press (Machine)
1 Set
-
3
JM Press
1 Set
-
4
Pec Deck (Machine)
1 Set
-
5
Single Arm Tricep Extension (Cable)
1 Set
-
6
Shoulder Press (Plate Loaded)
1 Set
-
7
Lateral Raise (Cable)
1 Set
-
Day 4
1
Rack Pull (Barbell)
1 Set
-
2
Barbell Row
1 Set
-
3
Lat Pulldown (Neutral Grip)
1 Set
-
4
Reverse Pec Deck
1 Set
-
5
T-Bar Row
1 Set
-
6
Preacher Curl (Barbell)
1 Set
-
7
Hammer Curl
1 Set
-
8
Incline Curl (Dumbbell)
1 Set
-