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!
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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
-