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Fazlifts PPL
by Aneirin M.
2 athletes joined
Program Description
Free Push Pull Legs routine for optimal gains. Volume recommendations: **Beginner** - 2 to 4 sets per body part per session **Intermediat** - 4 to 8 sets per body part per session **Advanced** - 3 to 6 sets per body part per session Split can be whatever you want, as long as it’s equal e.g. push rest pull rest legs rest rest repeat or push pull legs push pull legs rest repeat, not push rest pull rest push rest rests repeat. Use whatever progression scheme you want e.g. double progression, rep goal, dynamic double progression, etc.
Program Overview
Level
Beginner, Novice, Intermediate, Advanced
Goal
Bodybuilding, Powerbuilding
Equipment
Full Gym
Program Length
12 weeks
Time Per Workout
70 minutes
Created
Jun 30, 2024 09:28
Last Edited
Jul 20, 2024 03:38
down_app
Week 1
1 / 12 Weeks
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
2
Seated Overhead Press (Dumbbell)
2 Sets
5-8 Reps
3
Dip (Weighted)
1 Set
5-8 Reps
4
Cable Crossover
1 Set
8-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 6
1
Leg Press (45 Degrees)
2 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
3
Leg Extension
1 Set
8-12 Reps
4
Seated Hamstring Curl
1 Set
8-12 Reps
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
Day 3
1
High Bar Squat (Barbell)
2 Sets
5-8 Reps
2
Good Morning
2 Sets
5-8 Reps
3
Leg Press
1 Set
8-12 Reps
4
Lying Leg Curl
1 Set
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
2
Seated Anterior Delt Press (AD)
2 Sets
5-8 Reps
3
Bench Press (Close Grip)
1 Set
5-8 Reps
4
Pec Deck (Machine)
1 Set
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
Day 5
1
Chin-Up (Assisted)
2 Sets
5-8 Reps
2
Chest Supported Row (Machine)
2 Sets
5-8 Reps
3
Kelso Shrug
2 Sets
5-8 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Preacher Curl (EZ Bar)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 2
1
Bent Over Row (Barbell)
2 Sets
5-8 Reps
2
Lat Pulldown
2 Sets
5-8 Reps
3
Single Arm Iso Row
2 Sets
5-8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
5
Bicep Curl (Cable)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
2
Seated Anterior Delt Press (AD)
2 Sets
5-8 Reps
3
Bench Press (Close Grip)
1 Set
5-8 Reps
4
Pec Deck (Machine)
1 Set
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
Day 2
1
Bent Over Row (Barbell)
2 Sets
5-8 Reps
2
Lat Pulldown
2 Sets
5-8 Reps
3
Single Arm Iso Row
2 Sets
5-8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
5
Bicep Curl (Cable)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 3
1
High Bar Squat (Barbell)
2 Sets
5-8 Reps
2
Good Morning
2 Sets
5-8 Reps
3
Leg Press
1 Set
8-12 Reps
4
Lying Leg Curl
1 Set
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
2
Seated Overhead Press (Dumbbell)
2 Sets
5-8 Reps
3
Dip (Weighted)
1 Set
5-8 Reps
4
Cable Crossover
1 Set
8-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 5
1
Chin-Up (Assisted)
2 Sets
5-8 Reps
2
Chest Supported Row (Machine)
2 Sets
5-8 Reps
3
Kelso Shrug
2 Sets
5-8 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Preacher Curl (EZ Bar)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 6
1
Leg Press (45 Degrees)
2 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
3
Leg Extension
1 Set
8-12 Reps
4
Seated Hamstring Curl
1 Set
8-12 Reps
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
2
Seated Anterior Delt Press (AD)
2 Sets
5-8 Reps
3
Bench Press (Close Grip)
1 Set
5-8 Reps
4
Pec Deck (Machine)
1 Set
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
Day 2
1
Bent Over Row (Barbell)
2 Sets
5-8 Reps
2
Lat Pulldown
2 Sets
5-8 Reps
3
Single Arm Iso Row
2 Sets
5-8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
5
Bicep Curl (Cable)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 3
1
High Bar Squat (Barbell)
2 Sets
5-8 Reps
2
Good Morning
2 Sets
5-8 Reps
3
Leg Press
1 Set
8-12 Reps
4
Lying Leg Curl
1 Set
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
2
Seated Overhead Press (Dumbbell)
2 Sets
5-8 Reps
3
Dip (Weighted)
1 Set
5-8 Reps
4
Cable Crossover
1 Set
8-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 5
1
Chin-Up (Assisted)
2 Sets
5-8 Reps
2
Chest Supported Row (Machine)
2 Sets
5-8 Reps
3
Kelso Shrug
2 Sets
5-8 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Preacher Curl (EZ Bar)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 6
1
Leg Press (45 Degrees)
2 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
3
Leg Extension
1 Set
8-12 Reps
4
Seated Hamstring Curl
1 Set
8-12 Reps
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
2
Seated Anterior Delt Press (AD)
2 Sets
5-8 Reps
3
Bench Press (Close Grip)
1 Set
5-8 Reps
4
Pec Deck (Machine)
1 Set
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
Day 2
1
Bent Over Row (Barbell)
2 Sets
5-8 Reps
2
Lat Pulldown
2 Sets
5-8 Reps
3
Single Arm Iso Row
2 Sets
5-8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
5
Bicep Curl (Cable)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 3
1
High Bar Squat (Barbell)
2 Sets
5-8 Reps
2
Good Morning
2 Sets
5-8 Reps
3
Leg Press
1 Set
8-12 Reps
4
Lying Leg Curl
1 Set
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
2
Seated Overhead Press (Dumbbell)
2 Sets
5-8 Reps
3
Dip (Weighted)
1 Set
5-8 Reps
4
Cable Crossover
1 Set
8-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 5
1
Chin-Up (Assisted)
2 Sets
5-8 Reps
2
Chest Supported Row (Machine)
2 Sets
5-8 Reps
3
Kelso Shrug
2 Sets
5-8 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Preacher Curl (EZ Bar)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 6
1
Leg Press (45 Degrees)
2 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
3
Leg Extension
1 Set
8-12 Reps
4
Seated Hamstring Curl
1 Set
8-12 Reps
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
2
Seated Anterior Delt Press (AD)
2 Sets
5-8 Reps
3
Bench Press (Close Grip)
1 Set
5-8 Reps
4
Pec Deck (Machine)
1 Set
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
Day 2
1
Bent Over Row (Barbell)
2 Sets
5-8 Reps
2
Lat Pulldown
2 Sets
5-8 Reps
3
Single Arm Iso Row
2 Sets
5-8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
5
Bicep Curl (Cable)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 3
1
High Bar Squat (Barbell)
2 Sets
5-8 Reps
2
Good Morning
2 Sets
5-8 Reps
3
Leg Press
1 Set
8-12 Reps
4
Lying Leg Curl
1 Set
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
2
Seated Overhead Press (Dumbbell)
2 Sets
5-8 Reps
3
Dip (Weighted)
1 Set
5-8 Reps
4
Cable Crossover
1 Set
8-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 5
1
Chin-Up (Assisted)
2 Sets
5-8 Reps
2
Chest Supported Row (Machine)
2 Sets
5-8 Reps
3
Kelso Shrug
2 Sets
5-8 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Preacher Curl (EZ Bar)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 6
1
Leg Press (45 Degrees)
2 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
3
Leg Extension
1 Set
8-12 Reps
4
Seated Hamstring Curl
1 Set
8-12 Reps
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
2
Seated Anterior Delt Press (AD)
2 Sets
5-8 Reps
3
Bench Press (Close Grip)
1 Set
5-8 Reps
4
Pec Deck (Machine)
1 Set
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
Day 2
1
Bent Over Row (Barbell)
2 Sets
5-8 Reps
2
Lat Pulldown
2 Sets
5-8 Reps
3
Single Arm Iso Row
2 Sets
5-8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
5
Bicep Curl (Cable)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 3
1
High Bar Squat (Barbell)
2 Sets
5-8 Reps
2
Good Morning
2 Sets
5-8 Reps
3
Leg Press
1 Set
8-12 Reps
4
Lying Leg Curl
1 Set
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
2
Seated Overhead Press (Dumbbell)
2 Sets
5-8 Reps
3
Dip (Weighted)
1 Set
5-8 Reps
4
Cable Crossover
1 Set
8-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 5
1
Chin-Up (Assisted)
2 Sets
5-8 Reps
2
Chest Supported Row (Machine)
2 Sets
5-8 Reps
3
Kelso Shrug
2 Sets
5-8 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Preacher Curl (EZ Bar)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 6
1
Leg Press (45 Degrees)
2 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
3
Leg Extension
1 Set
8-12 Reps
4
Seated Hamstring Curl
1 Set
8-12 Reps
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
2
Seated Anterior Delt Press (AD)
2 Sets
5-8 Reps
3
Bench Press (Close Grip)
1 Set
5-8 Reps
4
Pec Deck (Machine)
1 Set
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
Day 2
1
Bent Over Row (Barbell)
2 Sets
5-8 Reps
2
Lat Pulldown
2 Sets
5-8 Reps
3
Single Arm Iso Row
2 Sets
5-8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
5
Bicep Curl (Cable)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 3
1
High Bar Squat (Barbell)
2 Sets
5-8 Reps
2
Good Morning
2 Sets
5-8 Reps
3
Leg Press
1 Set
8-12 Reps
4
Lying Leg Curl
1 Set
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
2
Seated Overhead Press (Dumbbell)
2 Sets
5-8 Reps
3
Dip (Weighted)
1 Set
5-8 Reps
4
Cable Crossover
1 Set
8-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 5
1
Chin-Up (Assisted)
2 Sets
5-8 Reps
2
Chest Supported Row (Machine)
2 Sets
5-8 Reps
3
Kelso Shrug
2 Sets
5-8 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Preacher Curl (EZ Bar)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 6
1
Leg Press (45 Degrees)
2 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
3
Leg Extension
1 Set
8-12 Reps
4
Seated Hamstring Curl
1 Set
8-12 Reps
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
2
Seated Anterior Delt Press (AD)
2 Sets
5-8 Reps
3
Bench Press (Close Grip)
1 Set
5-8 Reps
4
Pec Deck (Machine)
1 Set
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
Day 2
1
Bent Over Row (Barbell)
2 Sets
5-8 Reps
2
Lat Pulldown
2 Sets
5-8 Reps
3
Single Arm Iso Row
2 Sets
5-8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
5
Bicep Curl (Cable)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 3
1
High Bar Squat (Barbell)
2 Sets
5-8 Reps
2
Good Morning
2 Sets
5-8 Reps
3
Leg Press
1 Set
8-12 Reps
4
Lying Leg Curl
1 Set
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
2
Seated Overhead Press (Dumbbell)
2 Sets
5-8 Reps
3
Dip (Weighted)
1 Set
5-8 Reps
4
Cable Crossover
1 Set
8-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 5
1
Chin-Up (Assisted)
2 Sets
5-8 Reps
2
Chest Supported Row (Machine)
2 Sets
5-8 Reps
3
Kelso Shrug
2 Sets
5-8 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Preacher Curl (EZ Bar)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 6
1
Leg Press (45 Degrees)
2 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
3
Leg Extension
1 Set
8-12 Reps
4
Seated Hamstring Curl
1 Set
8-12 Reps
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
2
Seated Anterior Delt Press (AD)
2 Sets
5-8 Reps
3
Bench Press (Close Grip)
1 Set
5-8 Reps
4
Pec Deck (Machine)
1 Set
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
Day 2
1
Bent Over Row (Barbell)
2 Sets
5-8 Reps
2
Lat Pulldown
2 Sets
5-8 Reps
3
Single Arm Iso Row
2 Sets
5-8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
5
Bicep Curl (Cable)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 3
1
High Bar Squat (Barbell)
2 Sets
5-8 Reps
2
Good Morning
2 Sets
5-8 Reps
3
Leg Press
1 Set
8-12 Reps
4
Lying Leg Curl
1 Set
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
2
Seated Overhead Press (Dumbbell)
2 Sets
5-8 Reps
3
Dip (Weighted)
1 Set
5-8 Reps
4
Cable Crossover
1 Set
8-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 5
1
Chin-Up (Assisted)
2 Sets
5-8 Reps
2
Chest Supported Row (Machine)
2 Sets
5-8 Reps
3
Kelso Shrug
2 Sets
5-8 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Preacher Curl (EZ Bar)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 6
1
Leg Press (45 Degrees)
2 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
3
Leg Extension
1 Set
8-12 Reps
4
Seated Hamstring Curl
1 Set
8-12 Reps
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
2
Seated Anterior Delt Press (AD)
2 Sets
5-8 Reps
3
Bench Press (Close Grip)
1 Set
5-8 Reps
4
Pec Deck (Machine)
1 Set
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
Day 2
1
Bent Over Row (Barbell)
2 Sets
5-8 Reps
2
Lat Pulldown
2 Sets
5-8 Reps
3
Single Arm Iso Row
2 Sets
5-8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
5
Bicep Curl (Cable)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 3
1
High Bar Squat (Barbell)
2 Sets
5-8 Reps
2
Good Morning
2 Sets
5-8 Reps
3
Leg Press
1 Set
8-12 Reps
4
Lying Leg Curl
1 Set
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
2
Seated Overhead Press (Dumbbell)
2 Sets
5-8 Reps
3
Dip (Weighted)
1 Set
5-8 Reps
4
Cable Crossover
1 Set
8-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 5
1
Chin-Up (Assisted)
2 Sets
5-8 Reps
2
Chest Supported Row (Machine)
2 Sets
5-8 Reps
3
Kelso Shrug
2 Sets
5-8 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Preacher Curl (EZ Bar)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 6
1
Leg Press (45 Degrees)
2 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
3
Leg Extension
1 Set
8-12 Reps
4
Seated Hamstring Curl
1 Set
8-12 Reps
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
2
Seated Anterior Delt Press (AD)
2 Sets
5-8 Reps
3
Bench Press (Close Grip)
1 Set
5-8 Reps
4
Pec Deck (Machine)
1 Set
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
Day 2
1
Bent Over Row (Barbell)
2 Sets
5-8 Reps
2
Lat Pulldown
2 Sets
5-8 Reps
3
Single Arm Iso Row
2 Sets
5-8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
5
Bicep Curl (Cable)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 3
1
High Bar Squat (Barbell)
2 Sets
5-8 Reps
2
Good Morning
2 Sets
5-8 Reps
3
Leg Press
1 Set
8-12 Reps
4
Lying Leg Curl
1 Set
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
2
Seated Overhead Press (Dumbbell)
2 Sets
5-8 Reps
3
Dip (Weighted)
1 Set
5-8 Reps
4
Cable Crossover
1 Set
8-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 5
1
Chin-Up (Assisted)
2 Sets
5-8 Reps
2
Chest Supported Row (Machine)
2 Sets
5-8 Reps
3
Kelso Shrug
2 Sets
5-8 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Preacher Curl (EZ Bar)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 6
1
Leg Press (45 Degrees)
2 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
3
Leg Extension
1 Set
8-12 Reps
4
Seated Hamstring Curl
1 Set
8-12 Reps
5
Straight Leg Calf Raise
3 Sets
8-12 Reps
Day 1
1
Incline Bench Press (Barbell)
2 Sets
5-8 Reps
2
Seated Anterior Delt Press (AD)
2 Sets
5-8 Reps
3
Bench Press (Close Grip)
1 Set
5-8 Reps
4
Pec Deck (Machine)
1 Set
8-12 Reps
5
Lateral Raise (Dumbbell)
3 Sets
8-12 Reps
6
V-Handle Tricep Pushdown (Cable)
2 Sets
8-12 Reps
Day 2
1
Bent Over Row (Barbell)
2 Sets
5-8 Reps
2
Lat Pulldown
2 Sets
5-8 Reps
3
Single Arm Iso Row
2 Sets
5-8 Reps
4
Bicep Curl (Dumbbell)
2 Sets
8-12 Reps
5
Bicep Curl (Cable)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 3
1
High Bar Squat (Barbell)
2 Sets
5-8 Reps
2
Good Morning
2 Sets
5-8 Reps
3
Leg Press
1 Set
8-12 Reps
4
Lying Leg Curl
1 Set
8-12 Reps
5
Standing Calf Raise
3 Sets
8-12 Reps
Day 4
1
Incline Bench Press (Dumbbell)
2 Sets
5-8 Reps
2
Seated Overhead Press (Dumbbell)
2 Sets
5-8 Reps
3
Dip (Weighted)
1 Set
5-8 Reps
4
Cable Crossover
1 Set
8-12 Reps
5
Lateral Raise (Cable)
3 Sets
8-12 Reps
6
Overhead Tricep Extension (Cable)
2 Sets
8-12 Reps
Day 5
1
Chin-Up (Assisted)
2 Sets
5-8 Reps
2
Chest Supported Row (Machine)
2 Sets
5-8 Reps
3
Kelso Shrug
2 Sets
5-8 Reps
4
Bicep Curl (Barbell)
2 Sets
8-12 Reps
5
Preacher Curl (EZ Bar)
1 Set
8-12 Reps
6
Cable Crunch
3 Sets
8-12 Reps
Day 6
1
Leg Press (45 Degrees)
2 Sets
5-8 Reps
2
Romanian Deadlift (Barbell)
2 Sets
5-8 Reps
3
Leg Extension
1 Set
8-12 Reps
4
Seated Hamstring Curl
1 Set
8-12 Reps
5
Straight Leg Calf Raise
3 Sets
8-12 Reps