Program Description
Get big
Program Overview
- LevelNovice
- GoalBodybuilding
- EquipmentFull Gym
- Program Length18 weeks
- Time Per Workout70 minutes
- CreatedApr 11, 2025 08:19
- Last EditedJun 18, 2025 10:22
Summary
Transform your physique with the BETTER PPL program, an 18-week journey designed for serious lifters ready to elevate their strength and muscle definition. With five days of targeted workouts each week, you'll engage in a balanced mix of compound and isolation exercises, focusing on major muscle groups for optimal growth. This program leverages a variety of equipment, ensuring you have the tools to push your limits and achieve your fitness goals. Get ready to build strength, enhance endurance, and redefine your body!
Muscle Engagement
Front
Back
MuscleSet
Triceps
17.5%
Chest
14.3%
Front Delts
11.3%
Middle Delts
8.4%
Forearms
8.4%
Biceps
6.9%
Upper Back
6.2%
Quadriceps
6.1%
Hamstrings
5.1%
Lats
4.4%
Calves
3.7%
Abs
3.7%
Rear Delts
2.6%
Glutes
1%
Abductors
0.5%
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4.8 Stars with 10, 000+ Ratings
START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
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
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Military Press (Barbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Pull-Up (Weighted)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Pull-Up (Weighted)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Pull-Up (Weighted)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Pull-Up (Weighted)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Pull-Up (Weighted)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Pull-Up (Weighted)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Pull-Up (Weighted)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Pull-Up (Weighted)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Pull-Up (Weighted)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Pull-Up (Weighted)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Pull-Up (Weighted)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Pull-Up (Weighted)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Pull-Up (Weighted)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Pull-Up (Weighted)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Pull-Up (Weighted)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Pull-Up (Weighted)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Pull-Up (Weighted)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Seated Row (Machine)
3
-
2
Preacher Curl (EZ Bar)
3
-
3
Pull-Up (Weighted)
3
-
4
Hammer Curl
3
-
5
Lying Pullover (Cable)
3
-
6
Bicep Curl (Cable)
3
-
7
Rear Delt Fly (Cable)
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Bench Press (Barbell)
3
-
2
Dip (Weighted)
3
-
3
Chest Fly (Cable)
3
-
4
Tricep Rope Push Down (Cable)
3
-
5
Incline Bench Press (Dumbbell)
3
-
6
Overhead Tricep Extension (Cable)
3
-
7
Seated Shoulder Press (Dumbbell)
3
-
8
Lateral Raise (Cable)
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Leg Press
2
-
2
Leg Extension
3
-
3
Leg Curl
3
-
4
Standing Calf Raise
3
-
5
Hanging Leg Raise
3
-
6
Forearm Curl
3
-
7
Wrist Curls
3
-
Week 1
1 / 18 Weeks
Day 1
1
Bench Press (Barbell)3 Sets
-
2
Dip (Weighted)3 Sets
-
3
Chest Fly (Cable)3 Sets
-
4
Tricep Rope Push Down (Cable)3 Sets
-
5
Incline Bench Press (Dumbbell)3 Sets
-
6
Overhead Tricep Extension (Cable)3 Sets
-
7
Military Press (Barbell)3 Sets
-
8
Lateral Raise (Cable)3 Sets
-
Day 3
1
Leg Press2 Sets
-
2
Leg Extension3 Sets
-
3
Leg Curl3 Sets
-
4
Standing Calf Raise3 Sets
-
5
Hanging Leg Raise3 Sets
-
6
Forearm Curl3 Sets
-
7
Wrist Curls3 Sets
-
Day 2
1
Seated Row (Machine)3 Sets
-
2
Preacher Curl (EZ Bar)3 Sets
-
3
Pull-Up (Weighted)3 Sets
-
4
Hammer Curl3 Sets
-
5
Lying Pullover (Cable)3 Sets
-
6
Bicep Curl (Cable)3 Sets
-
7
Rear Delt Fly (Cable)3 Sets
-
Day 4
1
Bench Press (Barbell)3 Sets
-
2
Dip (Weighted)3 Sets
-
3
Chest Fly (Cable)3 Sets
-
4
Tricep Rope Push Down (Cable)3 Sets
-
5
Incline Bench Press (Dumbbell)3 Sets
-
6
Overhead Tricep Extension (Cable)3 Sets
-
7
Seated Shoulder Press (Dumbbell)3 Sets
-
8
Lateral Raise (Cable)3 Sets
-
Day 5
1
Leg Press2 Sets
-
2
Leg Extension3 Sets
-
3
Leg Curl3 Sets
-
4
Standing Calf Raise3 Sets
-
5
Hanging Leg Raise3 Sets
-
6
Forearm Curl3 Sets
-
7
Wrist Curls3 Sets
-